Sunday 03/08/09

Location: CHS
Time: 1:15 p.m.

Burgener Warm-up (snatch)

Overhead Squat
5-5-5-3-3-3

Rest several minutes.

10 min AMRAP of:
10 reps Alternating DB bench press, 50% BW (5 per side, L, R, L, R . . .)
8 Pull-ups
6 KTE

Each DB is 25% BW for a total of 50% BW. This metcon is courtesy of CrossFit KC and was originally scheduled on HopaFence on 03/05/09.
Posted by Phil

3 comments:

Phil said...

OHS, 5-5-5-3-3-3:
115-5
135-5 (5 rep PR, I think)
155-5 (5 rep PR, definitely)
175-miss
165-3 (3 rep PR and 1 rep PR)
175-miss, but close

AMRAP:
6 rounds, 10 presses, 7 pull-ups
BW=195#-200#, used 50# DBs for total of 100#

For me, grip became the limiting factor (on pull-ups and KTE).

March 8, 2009 at 3:21 PM
Kiley said...

45, 55, 60(3 reps), 65, 70, 75 (PR before was 65)

I used 25#. 6 full rounds plus all presses and 1 massive pull up.

March 8, 2009 at 7:18 PM
chris said...

OHS
45-5
55-5
65-5
65-3
70-3
70-5
First.....OHS.....ever.....
Cues on active shoulders and elbows pointed out helped quite a bit.

AMRAP
5 rounds, 10 BP, 3 PUs
(45# DB)

March 9, 2009 at 6:47 AM

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