EXCERCISING FOR TIME —- 6/28/2012 !
**Happy Belated to our very own GUZMAN ! Proud of you and all your accomplishments ! You’re a great person to have in the box ! Great Energy and positive attitude ! Keep up the good work !!!!!
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BARBELL TRAINING:
CLEAN-GRIP DEADLIFT
10 X 2 @ 50% 1RM. 1 SET EMOM/EVERY MINUTE ON THE MINUTE FOR 10:00
Focus on generating SPEED from the above-the-knee position to the full extension position. This is meant to train the generation of speed and power for the second pull, rather than rushing the bar off the floor for the first pull. Focus on keeping for tight and slowly picking the bar up off the floor, before generating speed at the above-the-knee position……
CONDITIONING:
A. 2k row for Time
REST 3:00
B. 2008 Crossfit Games Event #2
5 RFT / Round for time of:
5 Deadlifts 275/185
10 Burpees
14 Comments
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Love it. So many of us trying to get the #400 dead lift. Boom!
Oly Class then BEAST of a WOD!!!
2k row: 9:33
5 rounds
5 DL @ 125
10 burpees
time: 8:22
Oops…I think it was 8 minutes I did the WOD in if I did my calculation correctly…not 8:22
2K ROW 8:33
5 RFT
5 DL#125
10 BURPEES
TIME8:15
geez smitty 400#?! buff!!!
125# dl
woddin’… 8:23 row
135# dl
17:24-8:23-3=6:01?
WOD:
16:27
With 255# Deadlifts
2K row time:
8:03
So glad to be back at the box! This WOD not so great to come back to ! But I did it … Not happy with my row time what so ever!
Row was 11:02
Time for the buckin furpees and deadlifts I can’t remember … Burpee fog!
9:24 (row)
20:45Rx total
EMOM weight: #95, next time I’ll go heavier
2k row: 8:48
#135 19:52
That WOD was the hardest I pushed myself to date, thanks to everyone helping get through the dark zone!
Comment
EMOM weight 257.5
2K Row 7:14
WOD 4:53RX
Comment
EMOM dead lift # 185
WOD
#245
Row 7:52
Dead lifts / burpees
20:50
Great energy at the 6 and 7 pm classes tonight.
Thanks to coach Danielle for helping me with my form. Also give a shout out to Josh and Ray for pushing me along with everyone else along during this brutal but fun WOD.
EMOM #205
WOD
Row 7:56
DL/Burpees : Rx 17:23 total