13.08.12

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Storm’s a comin’.

Great first weekend in Denver. Thank you to CrossFit Eminence, Kris & Lindsey for having us and being such gracious and welcoming hosts!

Week 6 Training: 13.08.12

A. Strength

Back Squat
6@70, 6@80, 3@90, 2@95

Front Squat
5@65, 4@75, 2×4@80

B. Skill

8 rounds: 20 seconds on, 20 seconds off: alternating between the following two movements:

-Double Unders
-Nose & Toes Handstand Hold

Notes: You should perform 4 sets of double unders and 4 sets of N&T HS Hold. This should take you 5:00 exactly. Focus on the transition between the two movements. On the HS hold, keep your hands directly under your shoulders. Only the nose and toes should touch the wall. Duh.

C. Conditioning

20-minute AMRAP:

-10 Dual KB Clean & Press @ 24/16
-24′ Handstand Walk
-10 Strict Pull-ups

Notes: The clean and press should be a “swinging” or “cyclical” clean and the press can also be a push press. No jerks. Keep the pull-ups strict.

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27 comments on “13.08.12
  1. FIRST!!!
    A) Done
    B) Done; 98 DU
    C) 3 rounds + 1 forward roll

  2. vanlandingbad says:

    A) Done – lost my balance my first try at 90%. Double at 405, that’s a PR of some kind.
    B) Done
    C) Done – didn’t count, so infinity +1 rounds.

  3. Leyva says:

    A-done
    B-done
    C-6 rds +5kb swings

  4. Jason says:

    A) Done
    B) Done – 120 DUs
    C) 6 rds + 10 KBS + HSW + 1 PU — (I imagine someone here’s getting 8 rds)

  5. MarkB says:

    A.HBBS) 225/250/285/300
    A.FS) 145/170/180
    B) 112 DUs
    C) 3 rounds + 10 KB C&J + HSW

  6. A) HBBS: 285 / 325 / 365 / 385
    FS: 220 / 235 /275
    B) 140 DUs
    C) 6rds + 3 Bells

  7. Jeremy says:

    2xHBBS at 320 felt light as a feather!

    Great squat session!

  8. JeffT says:

    A) HBBS: 225/250/285/300 FS: 145/170/180
    B) 140 DUs
    C) 4 rounds + 10 KB + 1/4 HSW

  9. Dru Sellers says:

    A) DONE
    B) 136
    C) 5 rounds and KB+HS Walk

  10. Feliz says:

    A) done
    B) done
    C) 3 rds plus 7 C&P

  11. Matt Counts says:

    a) Done
    b) Done
    C) 4 rds plus HSW

  12. JoJo Macias says:

    A) Done feeling stronger
    B) Done
    C) 7 rounds plus KB + HS WALKS

  13. The Schrocks says:

    Linds

    A) Done
    B) 125 DU
    C) 3 rnds + HS walk

    Elliot

    A) Done
    B) 143 DU
    C) 5 rnds

  14. coachjeffmck says:

    A — No Misses
    B — Souper Phun Thyme
    C — 5rds + HS Walk

  15. mlubke says:

    A) Done
    B) 44+15+30+20 DU
    C) 5 1/3 rnds

  16. A) Done. Fronties were on point.
    B) 38/36/35/37- 146 DUs
    C) 6rds last set of strict pullups was a bit scandalous.

  17. Brandon Mayernik says:

    A. Squats felt real heavy today..only one @ 90%. Didn’t do last set of fronts.
    B. done. broke on a few of the DUs
    C. 7rds + 10 c&p + 3ft less then Teo on the HS walks.

  18. Teo says:

    A) complete
    B) avg 32 DU , complete
    C) 7 rounds + 90% of handstand walk
    Brandon was coming for me on the handstand walk CrossFit games Ben Smith and Fro Fro flashback

  19. Lizi says:

    A- done. Wittle bitty help on last rep at 95%
    B- done
    C- 5 rds+ all c&p

  20. Max says:

    A) Done
    B) Done
    C) DNS ….. Work

  21. david says:

    A) done no misses
    B) 35 every round = 140
    C) 6 rds + cleans

  22. A) donzoooo, no misses at 270, whoop.
    B) done
    C) 4 rounds + some. Damn strict pull-ups

  23. Squatted heaviest in a while – still 70
    Pounds off what I should be squatting. Midline feels like a kindergartner’s.
    BS 275, 295, 315, 335
    FS 225, 255, 275, 225

    DU: 35, 30, 30, 30

    2 Mile Run: 16:35

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