View Single Post
Old 02-01-2019, 09:12 AM   #13175
Patrick Tonge
Member Patrick Tonge is offline
 
Profile:
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 528
Re: Over 50 Crossfitters Sign In

Nice Work Tim!!

01/29/2018 Tuesday

WOD:
"Layup"
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar
Directly Into…
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Scaled it 27:02 did air-squats no WB, 55lb on Snatch.

1/31/2019 Thursday
WU: Row 400M then 2 rounds
10 ring dips
60 SU
.30 sec wall-sit hold

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

100lb on Bench

WOD:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 20-30 Ring Dips
Station 3 – 400 Meter Run
Station 4 – 30 Sit Ups

I Liked this one, lots of movements to different thinks, thought we needed to go 4 rounds!!! Folks stopped me.......
__________________
M-55 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
  Reply With Quote