Anyone who is interested in doing Fight Gone Bad this year please email me. We are going to go to Windy City Crossfit on September 17th. Heats and Times will be announced soon. Drop me an email so I can get a better idea of how many people would like to go and give it a shot. Any questions please don't hesitate to ask
Front Squat
3 Attempts at a new 3 rep max
Weighted Good Mornings
4 x 8 (rest 2 minutes between sets)
Complete one round every minute for ten minutes of the following
2 Power Cleans (70 % of your one rep max )
10 Box Jumps ( 24/20 )
Post WOD
40 GHD Sit Ups
Also, remember that this is a charity event and you just register with the national charity to participate.
ReplyDeleteRegister here: http://sportsgrants.org/fgb6/
3RM Front Squat - 175, 195, 205x1
ReplyDelete3RM bench- 185, 205, 220 (Ran out of time, 220 went up pretty easy)
WOD: lower leg is still hurting, no box jumps
2 PC @ 155 first 5 Rnds dropped to 135
10 pull ups- kip straight thur for first 7 rnds broke last 3 rnds into 2sets of 5
3RM Front Squat: 225x3 My legs were just not having squats today, not even close to previous pr.
ReplyDelete5 Rounds of:
20yd Farmer Walk 80# per arm
3 Bench Press 185#
40GHD Sit Ups
3rm FS:180...failed 185# 3rd rep
ReplyDeletegood mornings: 115-125-135-135
WOD @ 145#