Clara and Brooke practicing confined space maneuvers at Gulf Shores Fire Station10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Linda, done by Gillian [
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6 comments:
Big Dawgs:
As RX’d
The Porch:
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Scale the weight to around
Deadlift: body weight
Bench press: 3/4 body weight
Clean: 1/2 body weight
Puppies:
Drop the sets doing 10-8-6-4-2 and use the following guidelines
Deadlift: up to 50% body weight
Bench press: up to 30% of body weight
Clean: up to 25% of body weight
Check out this thread for an excellent discussion on power and scaling. Toward the end JDG discusses Linda.
http://www.crossfitbrandx.com/index.php/forums/viewthread/3590
Scaled WOD courtesy of BrandX
Looking forward to this WOD! I have made major improvements on all of these moves. Crossfit is measurable and we will see that tonight!
Holla! Sorry to be missing this one...might have to make this up on Saturday! :)
Lynn and Jessica rocked this WOD this morning. Both of them were WAY under 20 minutes! Time to bump up the weights!
Amber 26:51 RX!!!!!!!!!!
Yay! First time to ever do that!
DL 185
BP 125
PC 95
The last time I did this WOD was August of last year. I could barely DL that weight, did push ups instead of bench, and cleans were SO hard.
Today, I was unbroken on DL and cleans after the first two rounds and did all the bench press without missing reps! This is like Christmas morning! :)
Drew sub 20 @ 205
on my way to 185
so i can get a sub 20 on a 5k run.
because I am doing speed work with "The Running Man " Dave Johnson.
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