STRENGTH
Speed Deadlift
8×3 @ 60% of 1RM
3 reps on every 30 seconds
METCON
21 min AMRAP
4 Power Clean 70/50
8 Wall Ball (20/14)
12 Weighted AB Mat Sit Ups
Post results below!!
WOD 21-2-14
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About the Author: admin_crossfitsligo
Hey, l’m booked into the 6pm class today, was just wondering of it would be cool to do the 430 class if I can get off work a bit early?
No problem Kareem.
Loved it today I had lots of energy unlike yesterday. Forgoing a glass of red last night paid off 🙂
10 rounds 3 wall balls
Bouncing round now!
51KG for speed deadlifts. Completed WOD with 35kg PC’s, 14lb WB’s & 5KG for sit ups(they were tough). 12 rounds and 1 PC. Really enjoyed it! 🙂
85kg on my 1 rep dead lift max, and 12 weighted sit ups short of 9 complete rounds. Great workout.
11 rounds and 4 HPC. Still working on the dead lifts. Tks to Cameron for persisting with my technique today.
42.5kg for deadlifts. 30kg for power clean. 10 plus 7 sit ups.
45kg for deadlift sets. Did 9rounds and 4PC’s for the workout. 32.5kg for PC, 14 for wallball.
Gone are the days of getting away with bad reps! LOL
70kg on the Speed Deadlifts. 10 rounds + 1 PC in WOD with 50kg PC (and poor form), 14lb WB & 10kg weighted Sit ups..
Tough WOD. 70kg speed deadlifts.
50kg PC. 14lb WB and 10kg sit ups 10 rounds + 3 PC.
Keep catching my knee with PC not nice.