NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
Overhead Squat
3 x 5, Across
“Pretty, Handsome, Awkward”
AMRAP 6
12 Hang Squat Snatch (115/75)
12 Double Jump Burpee Over the Bar
WOD Guidance & Goals:
Coaches will help you build to a moderate (75-80% of your 1 rep max) weight for the strength portion of the workout. For the metcon, choose a weight for the snatches that you can cycle through 6 reps unbroken. Target 2-3 rounds.
Post Weight and Reps to Comments. Compare scores HERE.
ENDURANCE
3 sets:
500m moderate, :90 rest
400m moderate, :60 rest
300m moderate, ;45 rest
200m moderate, :30 rest
100m moderate, 4 min rest
75#, 55@45#
125#, 48 rx
OHS: 195# for 2 sets and 4 of 5 in last set (missed depth last rep)
WOD: 51 rx (mind game off today when Mel said to go after 6 rds… she meant 60 reps)
115# BS / 61 75# squat cleans
(Thumb pain overhead)
50#/ 43 reps 25# none low enough!
135 OHS
53 @ 95
55# x 5, 60# 2 x 5 OHS to bench
2 rounds + 6OHS @ 35# to bench
6.14.2017
55# x 5 OHS
2 rounds + 8 OHS @ 30#
125# x1/125# x2
48rx – woof
60# OHS; I was 1 burpee shy of 2 rounds with 45#
60# OHS
45# 58 reps
Somehow I just commented on the 2017 post?!
Working my way back to overhead
105# / 62 @ 60#
155# / 48 Rx (3 Rep PR)
2 Rounds of endurance first…
Round 1 Round 2
500 – 2:21 2:10
400 – 1:42 1:34
300 – 1:21 1:15
200 – :52.4 :48.5
100 – :29.3 :29.1
85# to bench
51 (75# HPS)
155# / 61 (definitely miscounted a few burpees ?)
115 BS / 35# dB snatch l arm / in and outs
175# & 51Rx
75#/ 48 @ 60#