** Please do not park in front of AVA at ANY TIME of the day**
Strength
1 RM Front Squat
METCON
12 minute AMRAP:
5 Front Squat 70/50kg
10 Chest 2 bar pull ups
15 Hand Release Push ups
Post Scores Below!!
WOD 1-2-16
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About the Author: admin_crossfitsligo
100kg 1RM, delighted with that, want sure if I was aiming too high or not. Completed 5+5HRPU using 50kg, and jumping pull-ups.
75kg 1 RM front squat. 6 rounds + 5 front squats at 50kg (did ring rows instead of C2B)
85kg for 1RM. Got 4 + 5 front squats using 55kg and C2B, 1 round with jumping pull ups.
62.5kg for 1rm, back to where I was before the ankle damage so happy with that. Still a lot of work to do tho.
Scaled wod tonight, 8rd’s and 9 hrpu’s, with 38kg on the bar off the rig, ring rows instead of pull ups.
Got 117.5 for my 1rep max. That’s 12.5 kg up from last May! I’m delighted!
Got 6 rounds for WOD with 70kg on the bar and jumping C2B. Cleaning the 70kg was the hardest part..
72.5kg for strength. Up from 60kg since May. Happy out!
Wod got 6 rounds even with 35kg on bar and jumping c2b.
Enjoyed tonights wod.
90 kg for one rep max, 4 rds and 13 hrpu, with jc2b and 55kg squats