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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 05-18-2011 02:01 PM

Re: Mac's getting filthy jacked!
 
[B]05-18-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 3@185#, 5@225#, 3@255#, 4@285#
Pretty sure my legs and CNS were just way too fried to give this a stronger effort. Especially considering I can nail it 285 for a 3x5 without much trouble when fresh. I had really hoped to hit between 8 and 10 reps on that last set, next time I suppose.

[B]WOD[/B]
AMRAP in 20 Minutes:

400m Run
4 - Muscle Ups

[B]Rounds = 6[/B]

Mac Oneill 05-24-2011 11:20 AM

Re: Mac's getting filthy jacked!
 
[B]05-21-11[/B]

[B]WOD[/B]
For time:

20 - Calorie Row
30 - Burpees
30 - 45# DBs Ground to Overhead
30 - Toes to Bar
100' - 45# Overhead Walking Lunge
150' - Sprint

[B]No idea what my time was...[/B]

Mac Oneill 05-24-2011 11:22 AM

Re: Mac's getting filthy jacked!
 
[B]05-22-11[/B]

[B]WOD[/B]
5 Rounds:

5 - 95# Power Snatch
8 - Ring Push Ups
100' - 70# DBs Walking Lunge

[B]Time = 11:28[/B]

Mac Oneill 05-24-2011 11:23 AM

Re: Mac's getting filthy jacked!
 
[B]05-24-11[/B]

[B]WOD[/B]
7 Rounds:

7 - 45# DBs Hanging Squat Clean
7 - Ring Dips

[B]Time = 8:12[/B]

Mac Oneill 05-26-2011 04:26 PM

Re: Mac's getting filthy jacked!
 
[B]05-25-11[/B]

[B]WOD[/B]
AMRAP in 10 Minutes:

6 - Pistols (3 Each Leg)
8 - 95# Push Press
20 - Skiers (Over Barbell)

[B]Rounds = 8 + 2 Pistols[/B]

[B]Ring Row[/B] - 1x12, 1x8

Mac Oneill 05-26-2011 04:30 PM

Re: Mac's getting filthy jacked!
 
[B]05-26-11[/B]

[B]Push Jerk[/B] - 10@45#, 5@95#, 3@135#, 2@155#, 1@175#, 1@195#, 1@205#, 1@215#(Fail), 1@220#(Fail)

[B]WOD[/B]
AMRAP in 1 Minute:

3 - Burpees
5 - 135# Hang Cleans

Repeat 5 times, Rest 1 minutes between rounds.

[B]R1 - 2 + 2
R2 - 3
R3 - 2 + 3
R4 - 2 + 3
R5 - 2 + 4[/B]

Mac Oneill 05-27-2011 12:56 PM

Re: Mac's getting filthy jacked!
 
[B]05-27-11[/B]

[B]WOD[/B]
3 Rounds:

7 - 225# Deadlifts
30 - Air Squats
7 - Handstand Push Ups

[B]Time = 5:14[/B]

Mac Oneill 05-31-2011 11:48 AM

Re: Mac's getting filthy jacked!
 
[B]05-31-11[/B]

[B]Overhead Squat[/B] - 2x12@95#

[B]Stiff-Legged Deadlift[/B] - 12@135#, 12@185#

[B]Back Squat[/B] - 8@185#, 20@135#, 8@155#, 20@115#

[B]DB Bench[/B] - 2x12@70#

[B]Pendlay Rows[/B] - 2x12@135#

[B]Bench Press[/B] - 8@185#, 13@115#, 8@155#, 20@95#

[B]DB Row[/B] - 8@70#, 20@35#, 8@70#, 20@35#

[B]Close Grip Bench[/B] - 8@115#, 8@135#

Mac Oneill 06-01-2011 01:14 PM

Re: Mac's getting filthy jacked!
 
[B]06-01-11[/B]

[B]RDL[/B] - 6@135#, 6@185#

[B]Snatch Pulls[/B] - 6@135#, 6@155#

[B]Hang Snatch[/B] - 6@95#, 6@115#

[B]Clean Pulls[/B] - 8@155#, 20#115#, 8@135#, 20@95#

[B]Side Raises[/B] - 8@30#, 20@10#, 8@30#, 20@10#

[B]Angle Chins[/B] - 1x8, 1x5

[B]Wide Grip Pull Ups[/B] - 2x3

[B]Hang Cleans[/B] - 8@135#, 20@85#, 8@115#, 20@65#

[B]DB Shrugs[/B] - 8@80#, 20@40#, 8@80#, 20@40#

[B]Shrugs[/B] - 2x8@185#

[B]Seated Raises[/B] - 2x12@20#

[B]Straight Bar Curls[/B] - 4x8@65#

Mac Oneill 06-03-2011 01:47 PM

Re: Mac's getting filthy jacked!
 
[B]06-03-11[/B]

[B]Overhead Squat[/B] - 2x12@95#

[B]Front Squat[/B] - 8@135#, 20@95#, 8@135#, 20@95#

[B]Stiff Legged Deadlifts[/B] - 8@135#, 20@95#, 8@135#, 20@95#

[B]DB Bench[/B] - 8@80#, 20@40#, 8@80#, 20@40#

[B]Angled Chins[/B] - 1x10, 1x6

[B]Close Grip Bench[/B] - 8@135#, 20@95#, 8@135#, 20@95#

[B]Wide Grip Pull Ups[/B] - 1x7, 1x5

[B]Skull Crushers[/B] - 2x8@65#, 8@75#

[B]DB Curls[/B] - 3x8@30#


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