13.12.07

photo-97
All the weights.

Very proud of Ingrid! She finished with a total of 150 (65/85). Not her best lifts for sure, but on a very big stage indeed. Now let’s do some CrossFit 🙂

Do it Spencer — Defend and Win.

Shout out to Candice Ruiz for showing up and showing out! This girl looks veeery strong right now.

And good luck to all the other Outlaws and everyone else competing this weekend at the AO.

Week 22 Training: 13.12.07

Strength

A. Back Squat: 2@60, 2@65, 6×2@70

B1. RDL: 3×10 @ Light

B2. Weighted Ring Dip: 3×10 @ Light

Conditioning

C. 3 Rounds for Max Reps:

45 Seconds Barbell Front Rack Hold @ 205/145#
15 Seconds Rest
45 Seconds ME KB Snatch R @ 24/16 Kg
15 Seconds Rest
45 Seconds ME Alternating Pistols
15 Seconds Rest
45 Seconds ME KB Snatch L @ 24/16 Kg
15 Seconds Rest
45 Seconds ME Alternating Pistols
15 Seconds Rest
45 Seconds ME Burpees to 45# Plate
75 Seconds Rest

Notes: Set your clock for 45/15 intervals — 45 seconds of work followed by 15 seconds of rest. The front rack hold must be taken from the ground. On the burpees,  extend your hips completely before coming off of the plate – these are plate-facing burpees. There is a 20 burpee penalty for every bar drop – to be completed at the end of the WOD.

Mobility/Durability

D. Windmill: 3×5/5 @ Light

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17 comments on “13.12.07
  1. Chels says:

    A. 145/160/170
    B1. 85
    B2. BW/5/5
    C. 96/104/110=330
    D. 12kg

  2. Jeremy says:

    Easily the most fun training session I’ve had in a long time. Awesome energy, guys!
    A) 215/230/250
    B1) 135/155/155
    B2) BW, 3×6 reps
    C) I did not count, but this was awesome.
    D) Wait, there was a D?

  3. Max says:

    Done in la cochera ….. Fun but I would rather be with the group.

  4. Harris says:

    Missed yesterday due to work. Did it with today’s.
    Pre game) 165 5×1 C+J
    A) 185,215,225
    Felt alright for not back squatting in a month.
    B1) 135
    B2) done
    C) done

  5. Jason says:

    A) 225/245/265
    B) 135/16 kgs
    C) 259
    D) Uuuuhhhhh?

  6. Brett Bolus says:

    A) 225/245/265
    B1) 135
    B2) BW
    C) Did not keep track of total score. Had to scale pistols. KB snatch felt better than they ever have though.
    D) Done. Did it with my backpack for school.

  7. drusellers says:

    A) 205/215/230
    B1) 135
    B2) BW
    C) Just did it.
    D) Doh!

    Crazy fun session!

  8. Taylor Deering says:

    A) 180/190/205
    B1) 85
    B2) BW
    C) 85/96/98= 279

  9. Kelly C says:

    A. 100/105/115
    B1. 85
    B2. Purple band
    C. Done – really liked this one!
    D. Errrrrr oops there was a D?

  10. Morgan says:

    a) 175/190/205
    b1) 135
    b2) 10
    c) 81/76/79
    d) 35

  11. Jeff V says:

    Squat – 255/275/300
    RDL – 185
    Dip – 20/30/30
    Cond – Didn’t count. Pistols felt good🔫🔫🔫🔫

  12. Squat – 255/275/300
    RDL – 185
    Dip – BW
    Cond – Didn’t count.

  13. kellipugh27 says:

    Late post — sorry.
    A. 95/105/115
    B1. 85#
    B2. purple band – UB
    C. 71/80/90 – 241 (first round was off, I kept forgetting which movement was next)
    D. done – 12 kg KB

  14. Aki says:

    A 120
    B1 95
    B2 bwt
    C 187

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