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Strength
15 min to find 3 Rep Max Strict Press
METCON
EMOM (Every Minute on the Minute) for 10 min
5 Push Press @ 60% of 3 RM Strict Press
10 Overhead Walking Lunges (15/10)
WOD 29-1-14
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About the Author: admin_crossfitsligo
Hi, can I do the 4.30 class?
No problem dude
3RM 38.5kg, had to drop back to the 10kg plate, struggled but enjoyed the WOD!
22.5kg strict 🙁 workout was ok probably should have lifted a bit heavier because Crossfit doesn’t do okay so that’s not good. Next time!!
3RM – 28.5 Kg. Completed WOD with 18kg… See you Friday! 🙂
3RM 20.5Kg – not bad for spaghetti arms! Had to drop back to 5KG for WOD after 5 sets as I was whipped!
46kg for my 3rm done 30kg for wod gud workout.
3RM 22.5 kg. Completed 8 rounds in WOD. Poor form though. My lunges suck. On the plus side I can now do 10 knee push ups and I did a proper burpee 🙂 progress.
Strict press 3RM @ 30kg, raging I couldn’t get the 32.5kg but I will next time!!!!
Used 20kg for workout. Really enjoyed WOD today.
I did 62.5kg for 3RM and 40kg for the wod. Enjoyed that, shoulders are aching…
I did 25kg for 3 RM and 15kg for the workout and 10kg for lunges found it really tough though i think tommorrow i could be very sore.
25.5kg for 3RM. Would have tried more but I felt a bit of a twinge in my right shoulder. 10kg for lunge and 15kg bar. Really enjoyed it tonight but going to have to do a lot of mobility tomorrow and sort out my shoulder.
Good news is I used to hate lunges and now I only strongly dislike them lol!!
26kg for 3RM And 20kg for WOD!!! Tough very tough but good!!!! See ye Tom 🙂
23kg for strict 3rpm and 14.5 for the work out. Will feel the lungs tomorrow and Friday too. Making progress on the -ve pull up prog 🙂
60kg for 3RM. Need to get better at utilising my time a bit better on the power parts. Felt could have gone heavier. Did 37.5kg for the push press and 15kg for overhead lunge. Got the 10 rounds in. Great workout. Also finding the pull up programme good. Great to have an actual programme in relation to pull ups.
Couldn’t make the class on Wednesday so I took it as my rest day and did this on Thursday instead. My 3RM was 38.5kg, so used 25kg for the WOD. I got through 8, plus two push presses. The lunges with the plates were tough, I was convinced my arms were going to suddenly collapse and that I’d knock myself out. Have to say I enjoyed it though!