Strength
Front Squat
2×5 @ 70%
2×5 @ 75%
2×5 @ 80%
METCON
3 Rounds for time:
20 Burpees Box Jump over 24/20”
20 Front Squat 70/45kg
WOD 22-02-16
6 thoughts on ““WOD 22-02-16””
Leave a Reply to Sandra Cancel reply
"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
Legs still sore from Friday. Struggling bending, squating and generally with life’s challenges like walking. 11.30 with 16kb and burpee step ups.
82, 88, 94 for strength. 12:10 for WOD with 50kg
Wasn’t happy with my squats today so just did 24kg goblet squats for the WOD, finished in 11:38.
44, 47.5 and 50 for strength , only used 25 for wod, finished in 10.30
77.5/82.5/87.5kg for strength tonight!!! WOD in 10:31 with 50kg on the bar…!
Did 60,65,70 for strength, not sure of my time on the WOD, think it was 14:07 with 50kg, open to correction