WOD 12/6/13
7 Minutes of Back/Hip/Leg Mobiliity
A- WU- 3 Rounds of 30 Seconds Each: Burpees/Mountain Climber/Flutter Kick
B- Dead Lift- 1@100% of Desired 1RM -20 Minute Cap
C- Flight Simulator= Unbroken RFT of: Double Unders- 5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5 -20 Minute Cap
Notes: All rounds must be continous (unbroken)/Score=Total Time
*D- Speed Dead Lift- 2/2/2@60% of Desired 1RM (Tempo:x/1/2); 1 Minute Rest Between Sets
*= If Time Permits
A: WU: 3 Rounds of 30 Seconds Each: Burpees/Mountain Climber/Flutter Kick
B: Dead Lift: 1@100% of Desired 1RM: 325PR
C: Flight Simulator= Unbroken RFT of: Double Unders- 5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5 Got up to 37
DL: 295PR
B- Dead Lift- 425# Matched my PR.
C- Flight Simulator (20 min cap) – DNF
Made it to the 2nd set of 45.
I seriously under estimated this WOD.
195# Deadlift- match
12:36 Flight simulator- my calves are already jacked!
Deadlift – 185# PR – 60 pounds from the beginning of this deadlifting cycle 🙂
DU – still need to get down doing more than one at a time 🙁
Warm up – 3 rounds of 30 second each of Burpees/ flutter kicks/ mt climbers
Deadlift – 10×95/5×135/3×185/205×2/225×1/245x1PR/250×1 pr
Flight simulator – 20:46 PR & rx
5/5/5/5/5 high hang power snatch @ 65
Great Job on the WoD today guys. We had over 35 PRs and lots of Matches today & no injuries god bless us! Guys are looking good out there.
BIG UPS to my Head Coach Iz
Your the da man and your programming is da shit.
I have been strict on this squat and DL cycle and I can’t believe my gains so far. Plus my form is so dialed in. I’m not hurt, not my knees, not my back I love the fact that I can clean all my front squat percentages – I love CrossFit 718
Consistency- 12/6/13
A- WU- 3 Rounds of 30 Seconds Each: Burpee/Mountain Climber/Flutter Kick
B- Power Snatch- WU- 3@45/75 + WS- 3@102=60/110=65/120=70/125=73%
C- Jerk BTN- WU- 3@75/95 + WS- 3/3@140=60/150=70/160=75%
D- Dead Lift- WU- 3@160/2@225 + WS- 5@265=65/4@285=70/4@305=75/3/3@325=80%
E- Snatch Pull- 3/3@135=80+3/3@145=85%
Congratulations to everyone who PR’ed today! It was very gratifying to me as a Coach to see so many people set new personal best. I want to take a second and thank all of our excellent Coaches, Interns and Staff for keeping everyone safe and making sure it still remains fun. Tambot you are the best, thank you for your post ;p Aside the use of profanity it was very sweet.
Coach Iz did not lie, my calves are raging at me this morning.
Flight simulator 8:38 rx