140707

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I hope everyone experienced an awesome 4th of July! I apologize for the lacking of a post this past Saturday. However, the good news can found in the fact that we were preoccupied with concluding our test week at CrossFit Sua Sponte as we are a full wave ahead on the same program and the results came out as predicted plus some!

CAKE WEIGHT.

Power

1) 2″ Deficit Deadlift: 1X5@40%, 1X3@50%, 1×5 @60% (Maintain as much speed on the bar as possible)

Conditioning

50 Double-Unders
12 Muscle-Ups
30 V-Ups
50 Double-Unders
9 Muscle-Ups
20 V-Ups
50 Double-Unders
7 Muscle-Ups
10 V-Ups

Do Work…

6 thoughts on “140707”

  1. Nice lift Coach! Grats on the Back Squat PR as well!

    Power
    1.) Done

    Cond
    8:30, felt heavy after this weekend…

  2. 1) 165/205/245

    Cond 9:50
    Did strict ring PUs instead, hand ripped last week, few more days to heal

  3. Power
    1) 115,145,175
    2) snatch balance work up to 3rm
    135

    Conditioning
    Different

    Had to go off program for a few days while traveling, hopefully getting back on track.

  5. Power:
    1) 190/235/285

    Conditioning:
    7:18 (strict ring pull-ups because I wanted to cry when the straps rubbed my sun burn doing a muscle up)

  6. Worked to a heavy single on DL

    80(5)-100(5)-120(3)-140(2)-150(1)-160(1)-170(1)-180kg(1)

    Thats fkloads more then I ever thought I would be able to do.

    2) Elizabeth (power cleans)
    8:34

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