Home of CrossFit Sanctify!
1 Comments

Wednesday 01.29.14

20140126_110536

Sarah B. (above) and Deb P. each competed in the Madtown Challenge this past weekend. Both did well and got to "experience" some new kinds of "fun." If you want to give competing in CrossFit a shot, what better way than to sign up for the CrossFit Open where you can compete in the comfort of your own gym surrounded by people that you know? As of Tuesday morning we've got 24 people signed up for the CFS team which puts CFS in 15th place in the North Central Region (based on number of people on the team). Let's see how many we can get!


Pre-hab/Skill

A1. KB waiter's walk, 3x length of rack each arm
A2. Half kneeling MB rotational throws (DEMO), 3x10 each, quick
A3. Skater lunges (DEMO), 3x12 (6 each), start small and increase distance with increased comfort

101 & 201

A. Deadlift, 10@50%, 10@60%, 8@70%, 6@80%, 4@90%

Notes: 2.5 minute clock. All percentages are based of your most recent 1RM

+

6 min AMRAP:
10 power snatches, 101: 75/55, 201: 95/65
6M/4F HSPU (or 8 heavy DB/KB push press if no HSPU)

+

Rest 6 min

+

6 min AMRAP:
10 thrusters, 101: 75/55, 201: 95/65
8 KB swings, 101: 24/16kg, 201: 32/24kg

Post loads and rounds/reps to comments.


Comments

1 Comments
Al Macey
January 29, 2014 1:12 PM
Al Macey
DL - 10@225, 10@275, 8@315, 6@365, 4@405 (had to re-grip for last rep). 2 rounds 7 reps on first AMRAP, 4 rounds, 7 reps on second AMRAP.
Mike
January 29, 2014 8:29 AM
Mike
DL- 10@225#, 10@255#, 8@305#, 6@345#, 4@385#- as singles. For the 2x6 min AMRAPs I did 4 rounds on each at RX, as 1 every 90 seconds since I'm still trying to recover from being sick.