NEWS
- Jackson Competes: This Saturday and Sunday at CrossFit Southie. Heat times TBA
WOD
Sumo Deadlift 5-3-3-2
Bench Press 5-3-3-2
WOD Guidance & Goal: For both lifts, target 75/80/85/90%
Post Weights to Comments.
BARBELL CLUB
6:30a
Back Squat
6 at 65%
4 at 75%
2 at 85%
2 at 90%
Max Reps at 85%
Jerks w/pause in dip
5×3
155,175,195,205
105,110,115,120 (failed 2nd 125)
175/195/225/245
85/95/100/105(pr)
115/ 135/ 145/ 165#
60/ 65/ 75/ 80#(1) thanks Holly, Jess & Kevin!
Hatch instead of SDL
Bench- 75/85/95/100
Sdl 240
Bench 145
Forgot to write down progression
SDL 140, 170, 200,230
Bench 105, 115, 120, 125
Oops SDL was 235
185/215/235/255
155/175/185/195
Congrats Maria!
155/165/175/175
75/95/100(failed 3rd)/100
Back squat 2@ 160 and then Mac 5@155
Fun working with Marina, Erin, Kate, and Jackson
205, 215, 225, 245 (Back Squat)
Bench Press – 165, 185, 205, 225
SDL: 115-125-135-155 (suspect form)
BP: 115-125-135-140
SDL: 245
BP: 135×3; 145×1
SDL: 285/315/345/365
BP: 185×3
And congrats Maria!
175/195/215/235
75/80/85/90
Barbell club
Backsquat 180×2 and a 1rm 190 (5#pr) both thanks to hidden 2.5 plates. Next stop remedial math class.
Love those hidden weights!!!
Sumo:
285, 315, 345, 365, 1@405
Bench press:
3@165, 1@185 and then shoulder tapped out
BBC:
6@65%- 220
4@75%- 250
2@85%- 285
2@90%- 300
max reps at 85% – 9
Pause, split jerk- 5×3@160
SDL: 185, 205, 225, 275
Bench: 155, 185, 205, 215 (1)
SDL: 95,115,125,155
BP: 80,90,95,100 (x1 only, but PR)
SDL: 155, 185, 205,225
Bench: 105, 125, 2×130 (failed on third), 125
SDL: 215 – should try heavier next time.
Bench: 185
Sumo: 255, 275, 295, 305
Bench: 165, 175, 185, 205
then
Back squat: 8@185, 8@200, 6@230, 6@245
Front squat: 8 @155, 8@165, 6@190, 6@200
SDL – 235/265/295/305
Bench – 155-175-185-195
SDL- 165/175/195/225
Bench – 135/155/195/215
SDL 175-195-195-200
Bench 120-130-140-150
SDL: 245,265,275,285 #
Bench: 135,155,165,175 #
SDL 175/205/235/265
Bench 115/125/135/145
SDL 175/205/235/265
BP105/115/125×1/125×1
SDL: 155/175/185/195
Bench Press: 65/75/80/80 (i’ve never bench pressed before! That was fun!)
Sumo 185/215/235/265
Bench 155/175/185/205 (may have two middle sets off by 5)
Way to go, Maria!!!
El Guapo
145-165-185-205
85-90-95×2-100×1
Sumo: 245 / 265 / 275 / 285
Bench: 135 / 155 / 175 / 185
SUMO: 155 / 175 / 195 / 215
BENCH: 95 / 100/ 105 / 110
SDL: 305#
BP: 195#
Fun session with Tony and the 8:30 crew
Sumo: 255, 275, 295, 305
Bench: 165, 175, 185, 205
Congrats Maria!
21 15 9 9 15 21
135# DL/ burpees over the bar ?
Sumo: 145 | 155 | 165 | 175
Bench: 75 | 85 | 95 | 105
SDL: 95/105/125/145
Bench: 65/75/80/85 (1RM)