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Old 03-18-2019, 10:44 PM   #13231
Helen M Brennan
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Location: Coominya  QLD Australia
Posts: 486
Re: Over 50 Crossfitters Sign In

19.4 55+ rxd. tiebreak 8:16 and a few seconds left to desperately try for C2B.. no luck..next year.
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Old Yesterday, 10:35 AM   #13232
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice Work everyone!! Keep it up.

3.18.2019 Monday
WU: Run 400M then 3 Rounds
5 PU
10 Push-ups
15 air-squats
60 SU between round

Spend 5-10 minutes working on rope climb technique

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 5 reps @ 55%
*Set 2 5 reps @ 65%
*Set 3 3 reps @ 75%
*Set 4 2 reps @ 85%
*Set 5 2 reps @ 90%
95-155-lb

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats) / 24 Air Squats

Run across the gym for the hspu to pull ups, its extra conditioning.
Do quality negative hspu or db press. as the scale.
use a band or quality negative pull ups
Do double air squats. Don't do "bad" pistols, protect your knees.
Rounds and Reps

Got 5 rds- Did DB Press and pistol work with a band
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Old Today, 10:57 AM   #13233
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.19.2019 Tuesday

WOD:
"The Prince"
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row or Bik

63SU, 75lb Thruster. 19:19

WOD2:
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold or hollow hold
:20s Hip Extension Hold or superman hold
Not Scored
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