NEWS
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Saturday, May 11th from 8:00-9:00am in Acton.
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by May 15.
WOD
Hang Snatch + 2 Overhead Squats
5 sets
“2017 Regional WOD 2”
21-15-9
Dumbbell Snatch (50/35)
Ring Dip
WOD Guidance & Goal: The weightlifting portion of this workout is meant for technique work. Build to a heavy complex ONLY if ROM and technique are solid. The metcon is very fast. Aim to complete in less than 10 minutes.
Post Weight and Time to Comments. Compare scores HERE.
80#
7:51 red band ring dips
145#. 4:27 band Tri pull down for dips
135#
4:25 Rx
65#-75# HS/OHS across to bench but not deep enough. One of my nemisi.
11:20 35# DBSs — felt good, PBRDs to fail. Missed one.
05.10.2018 60-65-65-70-75# HS/OHS with fail on second OHS from lack of lock-out. 8:05 35# DBSs, Mostly PBRDs, remainder RBRDs.
Time before: 60# HS/OHS, Unknown time 35# DBSs, RBRDs.
65# / 6.21: 25#; Bench Dips
110# (85,90, 100, 105,110)
Wod – 35# DB black band Dips
4:16.
147# / 4:35 Rx
115# cl/ 2 fs
4:23 tri pull downs
115# – which I think is a 15# PR for the HC
6:35 40# – ring dips need work
135# / 4:09 Rx
100#, failed 110#
5:39 rx, pr
#80
5:25?? I forget the seconds
#35, 12/9/6 dips off box using foot to get low enough.
5:42
55# (managed to mess up the rep scheme …. so sore! not going down any stairs today!)
5:21, 25#, dips of box using foot
75#, 7:21 red band – not all dips to standard
60# / 5:35 30#, black band
120# / 5:06 rx
145# / 4:50 rbrd
125#
8:02rx (1:16pr)
80# / 5:44 purple band.
80#
7:12- banded dips
100# 5:58 50# ring rows with red band