Choose a weight that equals half of your bodyweight. Post reps for each work interval of all eight rounds.
Then,
Overhead Squat
5-5-5-5-5
Post loads for each set to comments.
The 0600 Group Hard at work.
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9 comments:
Subbed squats with the blue vest (20#?) for the thrusters; ranged between 12-15 reps per interval.
Worked up to 55# on the OHS.
Jo
Performed squats with a 30# vest and 30# DBs in lieu of thrusters. Best round was 6 (and the last few of those 6 weren't pretty).
Up to four sets of 75# on the overhead squats, before my form went the way of the post-All Star break '78 Red Sox*
Thor
* OK, OK... for those of you who were infants or toddlers in '78 (that probably goes for you, Neal, but not you, Nigel)..the Sox had a 14-game lead over the Yanks at the All-Star break, only to see that lead gradually erode,leading to a one-time divisional playoff game at Fenway, in which Bucky Dent did some damage. Yanks went on to win the World Series that year.
Thor, I wasn't even conceived in 1978. LOL!!!
Unfortunately my strained leg muscles kept me out of the competition today. Neal, that masochist, thought I would enjoy Tabata pull-ups, push-ups, & sit-ups instead. Thankfully I'm a sadist. So he was right! My worst rounds were 3 pull-ups, 7 push-ups, & 7 sit-ups.
See you all tomorrow!
--- Doug
4 rounds at 30#, 4 reps.
4 rounds at 20#, 8 reps.
up to 55# ohs.
impressive "big snatches" and ohs from alan and will! (there was a pr, right?)
-eva claire
DB thrusters @ 30#
Rnd. 1, 9 reps.
Rnds. 2-8, 5 reps.
OHS were w/45#.
Fun watching Will and Alan. Nice job, guys.
DB Thrusters w/ 55#
Variations from 2-4 reps, God those things are cumbersome.
Worked up to 145 (PR Snatch) on the overhead squats. Could have gone up squat wise but was stopped by a lingering ADE (Acute Dodgeball Elbow) issue affecting lockout.
-Will
I'm starting to think Plato, or is it plateau, is my middle name.
Except for Friday's truly stellar performance in Cindy, I would suggest that my lackluster showing today is worthy of a newbie.
40#, lowest rep was...............................................................................................................4.
Oh, and thanks for including me in the Crossfit AARP crew, Thor. I owe you one.
Nigel
You could put on ten pounds of muscle just doing tabata thrusters and OHSs.
9-6-3-4-3-3-2-2 w/40# DBs
45-65-65-65-75 OHSs
Will, awesome overhead squat. I was shaking like a leaf at 75#.
55lb DB 2-6reps
Maxed OH at 145 for 2 reps & 135 for 5 reps
AC
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