148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
dig that photo tambot! nice foreground/background coordination.
Thanks!!
1000M ROW @28 SPM 3:41
BOX SQUAT- 3/3/3 @ 205lbs SQ 1RM (15 MIN CAP)
CLEAN- 3/3/3 @ 150lbs/ 1 @ 185lbs /1@ 205lbs f
7 MINUTE AMRAP OF: 9 RING ROW/15 K.B. SWING (2 pood)/ 21 BALL SLAM (20lbs)
3 rounds 9 ring rows 8 kb swings
Good to be back at 6am after slacking off this week. Welcome Heather – good job on your first WOD.
1200M Run @ 80% – 4:18
Box Squat – 3/3/3 @ 70% sq 1RM (15 min cap) –
8@115 (warmup), 3@165 x 3
Clean – 3/3/3 @ 70%/ 1/1 ME (15 min cap) –
6@45 (warmup), 3@95 x 3, 1@115, 1@135
7 minute AMRAP of: 9 Ring Row/15 K.B. Swing (2/1.5 pood)/ 21 Ball Slam (20/15) – 3 rounds at 24kg KBS
Doing Ripp’s ‘Texas Method’ for the strength program as I have moved passed the novice stage.
Sqt (@80% of Sunday’s load): 5 reps x 3 sets @ 215#
Press (@ 80% of Last Friday): 5 reps x 3 sets @ 100#
Snatch – I don’t want to talk about it. My traps/lats were fried enough to make the snatch not work very well. Got a few at 145# at that was that.
And then:
3 Rounds:
– 21 Wall Balls @ 20#
– 21 T2B
then,
100 foot farmer’s carry at 2×100#
28 burpee box jumps (over the box) @ 24″
100 foot farmer’s carry at 2×100#
3 Muscle Ups
18:50 (even with out the first stage of this regional work out I did not make the time cap.)
1200m Run- 4:42
Box Squat- 3/3/3 @ 190
Clean- 3/3/3 @ 125 / 1@ 185F / 1@ 185 PR
7 min amrap- 3 Rounds rx
Warm Up: 1200m Run – 6:33
Box Squats 3/3/3 @ 115
Clean – 3/3/3/ @ 85 1 @ 115
6 Min AMRAP – 3 Rounds
Cash Out – Clean 1/1/1/1 – 95/115/120PR/125 F 🙂
Tabata- Versa Climber=375′
High Bar Squat- WU-5@45/10@150 WS-5@195/210/225
Bench Press- WU- 5@45/10@105 WS-5@135/160/185
25 minutes mobilizing!
Congratulations to everyone who PR’ed today 🙂