148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
With 4 1/2 hours of sleep and no breakfast, I went for it.
5 Rounds of 9 Ring Dip + 3 pikes: 9:13 — The gym doesn’t have rings so I used the dip station… still tried to get that full range of motion like I would need on the rings.
Front Squat: 10@45, 5@95, 5@135, 3@145/155/165/175/185 — Worked on getting low and keeping my knees out to maintain that strong base. I really wanted to shoot for the 200 or 205 PR but there’s always next time.
AMRAP in 10 minutes of 5 Towel Pull Ups + 10 Push Ups + 15 Air Squats: 6 rounds and 1 pullup
Good workout today.. I’m beat!
The warmup today almost killed my legs from the back squats yest. OUCH!
My front squats were: 65/75/85/95 failed on my last one ugh 🙁
AMRAP of mod Cindy: got 8.1 rounds
Great noon class with Ryan and Marina. You guys killed it today!
As for me,
5 RNFT of:
5 min handstand practice
9 ring dips
Front Squat 3-3-3-3-3
135 – 155 – 175 -185 – 195×1
Exhausted from all the squatting from recent days, plus I just did ront squats a few days ago.
Then, 1/2 Cindy with towel pullups:
10 rounds complete.
Pushups were a BITCH after all that handstand and dip work! Looking forward to my rest day on Thursday! 🙂
Coach CanaDan
Great workout and it was very challenging i love HSPU and anything with rings!
I thought that my legs were going to fall off after the first warm up of squats, jumping squats, lunges and jumping lunges…ouch!
Front Squat: 3.3.3.3.3
115-125-135-145-155
Pr next time..
(Cindy modified ) 7rounds 2 pushups
Front Squat- 10@45 5@135/165 3@175/185/195/205/215 Felt solid on FS did all sets unbroken until last set which was 2 rest and 1. Felt jacked after HSPU’s and Ring Dips.
MOD Cindy=11 rounds + 2 Towel Pull UPs grip work was challenging.
Warm Up:
3 Rds / 20 sec each
Versa Climber / Row Erg / Jump Rope / Jump Lunges / Undulating Ropes / Kettlebell Swing (20 Kg)
5 RNFT – 9 Ring Dips / 3 HSPU
Front Squat – 10 / 5 / 3 / 3 / 3 / 3 / 3 / 3
45 / 135 / 155 / 165 / 175 / 185 / 195 / 205 (PR)
AMRAP 10min – 5 Towel Ups / 10 Push Ups / 15 Air Squat
9 Rounds
What a redonculous workout – typing this out actually made me tired again. Feeling good about the PR on front squats – that was my 1 RM a month ago.