Workout: Wednesday 04/20/2016

Level 1

Take 15 minutes to find your 3 Rep Max Deadlift
+
3 Rounds
:30 secs. at each exercise for max reps of:
Power Cleans 95#/65#
Front Rack Lunge Steps
Push Jerks
Skater Plyos 4′ (R+L=1)
Toes to Bar
Rest 2 minutes between rounds
Post load and total number of reps.

Level 2

Take 15 minutes to find your 1 Rep Max Snatch
+
AMRAP in 10 minutes of:
10 Box Jumps 30″/24″
10 Overhead Squats 135#/95#
10 Toes to Bar
+
Rest 3 minutes
+
AMRAP in 10 minutes
20 Box Jumps 24″/20″
20 Overhead Squats 95#/65#
20 Toes to Bar
Post load and rep total for each.

CrossFit Old School
1000m Row
25 Shoulder to Overhead 95#/65#
25 Pull Ups
750m Row
20 Shoulder to Overhead 115#/75#
20 CTB Pull Ups
500m Row
15 Shoulder to Overhead 135#/95#
15 Strict Pull Ups
Post time.

7 comments

  • CFEC Staff 20 Apr ’16

    5:15
    L1
    Carolyn 185#/106 Rx
    Delilah 145#/122
    Cathy 145#/79 Rx
    Amadi 285#/202 Rx
    Lauren 180#/170 Rx
    Carissa 165#/124 Rx
    Mike S. 245#/95 Rx
    Barbara 175#/143 Rx
    Vince 345#/151 Rx
    Jeff A. 235#/148 Rx
    L2
    Carrie 85#/70/112 Rx
    Terry 145#/70/130 Rx all
    CF OS
    Rob 36:42 Rx
    Monica 23:40
    Newman 23:17

    Reply
  • CFEC Staff 20 Apr ’16

    8am
    L1
    Tim S. 285#/112Rx
    Walt 315#/201 mod
    Andi 195#PR/109Rx
    Alex 405#PR/167Rx
    Tina row/145Rx

    Reply
  • CFEC Staff 20 Apr ’16

    9am
    L1
    Jennifer 55#/110
    Lis 85#/124Rx
    Jill 115#PR/116
    Amanda 165#/115
    Anthony F. 125#/116

    Reply
  • CFEC Staff 20 Apr ’16

    12pm
    L1
    Carissa 120#/116
    Erica B. 225#/152Rx
    Jesse 275#/156Rx
    Court 245#PR/125Rx
    Brittany 205#PR/140Rx
    Cody 405#/154Rx
    Aileen 205#PR/133Rx
    Ray 315#/113
    Christina 165#/117
    L2 Anthony 175#PR/100/120 Rx all
    CFOS Luke 42:12

    Reply
  • CFEC Staff 20 Apr ’16

    4pm
    L1
    Rich G. 205#/135
    Lina –/146Rx
    Dave M. 355#/177Rx
    Luke 260#/111Rx
    Pat 245#/136Rx
    Chris B. 405#/150Rx
    L2
    Trapp 165#/110/138 Rx all
    Tim R. 135#/43/80
    CFOS Ed A. 23:58Rx

    Reply
  • CFEC Staff 20 Apr ’16

    5pm
    L1
    Tommy 295#PR/95Rx
    Mark 295#/108Rx
    Gio 65#/108
    Warren 335#/118Rx
    Cami 205#PR/119
    Elizabeth 145#/80Rx
    Morgen 135#/63
    Wendi 185#/91Rx
    Ed M. 275#/128Rx
    Summer 135#/121
    Linda 195#/130Rx
    L2
    Milly 105#/76/121 Rx all
    Ira 225#/74/75 Rx all
    Luke 115#/–

    Reply
  • CFEC Staff 20 Apr ’16

    6pm
    L1
    Oscar 75#/52
    Jessica 85#/91
    Rich 235#/117
    Alberto 300#PR/140Rx
    Jennifer 145#/118Rx
    Shelly 175#/136
    L2
    Brent 165#/44/120 Rx all
    Jimmy 195#/70/80 Rx all

    Reply

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