Strength
20 min to find a 5 Rep Max Front Squat
METCON
3 Rounds
6 Front Squat @80kg/60 or (70% of 5RM)
9 Chest 2 Bar
12 Up Downs
** Attention anyone interested in signing up as a member, payment must be in by this Friday!!
WOD 27-1-14
Share This Story, Choose Your Platform!
About the Author: admin_crossfitsligo
Good call to do the 6.45AM class buzzing after it thanks Edel again allways makes me do alot more than i think i can 35kg 5RM 70% used the band for chest2bar time 5.28 ”Happy Out”.Well done Pauline and Sandra great time girls.
Is there room at the 6pm class?
Yeah no problem David.
I did 37.5kg 5RM 🙂 couldn’t believe it. Then 70%, scaled to rings for pull ups. Workout time 7.11. Still finding the negatives hard but I’ll get there. Great fun, in flying form now!
Very mixed feelings after tonight’s class. Shocked and delighted that I could squat 43kg. When it came to the WOD though I was raging because I couldn’t clean the bar so had to drop weight. Only during the workout I realised it was probably way too light and in the last round I also realised we only had to do 9 and 12 for the pull ups and up downs, not 12 and 15 like I’d been doing. So all over the place tonight!!!
But on the plus side I only needed to use one band instead of my usual two for the pull up programme and I squated 43kg. Still can’t quite believe that lol!
WOD time was 4:25
Another great workout, i did 90kg 5RM and workout 70%. Time was5:30 i think. Happy with that… 🙂
50kg 5RM, happy enough with that, just need to get my balance right for more weight… WOD completed in 3:50 at 30kg. Really enjoyed it tonight!!
Front squat 40kg.. WOD in 5.39 with 28kg! Really enjoyed it apart from being a dumb blonde nearly Breakin my fingers in the up and downs!!!
Good workout 60kg 5rm I had to use the band for my last set of chest to bar finish in 6.24.
Well done everyone on your first heavy lifting day 🙂
A big thanks to Sandra who has supplied us with baby wipes for the bathroom and hand cream for any of you softies 😉 o and crutches 😀
Was happy with my 60kg max rep, found I’d forgotten how to do the clean properly, ended up doing 40kg for the WOD, and used a box for the c2bs, time was 6:29.
Have ye thought of renaming it CrutchFit by the way?
Got a 52.5kg 5 rep max on front squats. Delighted with that
Dunno what happened the rest of my post!!
WOD was 35kg front squats, and pull ups scaled to ring pull ups.
Time was 5.33.
40.5kg 5rep max and 28kg for the work out in 4.something mins (forgotten!) really good workout. Still struggling with the the negative pull ups, but i’m determined not to give up 🙂
5RM 62.5kg and 45kg for workout and time was 7.34 I think. The chest to bars got the better of me!
Yesterday did 5RM of 37.5kg and workout in 5.13.