John Henry had a hammer...

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Friday 100115

Rest Day.
Black Box WOD:

21-18-15-12-9-6-3 reps of the following movements:
Deadlift (185# men / 125# women)
V-ups

Post time to comments.

CFBK Strength Preference: CF Football
Complete as many rounds as possible in 15 minutes:

21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups

Post rounds completed to comments.

*Use a sledge hammer weighing between 12 - 20 lbs.
*Striking into a tire, sand bag or something. Be creative.
*Make sure you reach full extension on your strikes.
*You can sub ball slams, plate slams or dumbbell slams. Be creative.

296 Comments

Made up the rowing cffb wod:
2,834 meters, 30 hspu penalty

also, worked front squats up to 225x1.

Row 500 m: 1:49.9 (Finally hit the sub 1:50 goal!)

I should have left the gym after that...wrist bothering me and feeling really sluggish today.

Deadlifts x3:
95, 135, 185, 215, 225, 215

Games Prep WOD (subbed for wrist):
4 hang squat cleans, 93#
5 ghd sit ups
6 pull ups
7 kb swings (24 kg)

I only did 3 rounds because my wrist hurt. Lame time of 9:03 minutes.

Did the CFFB wod.

Strength:

5x3 power cleans

95, 95, 95, 100, 105 could have gone much heavier on these. Felt eeeeeeeeaaaaaaaaaaaaasssssyyyyy.

Met-Con:

4 rounds plus 5 pull ups

3 X 3 back squats:

225 X 3
245 X 3
265 X 3

Black Box Wod 21-18-15-12-9-6-3 DL 185# and v-ups 7:15 Rx'd.

Who ever is instructing tomorrow I left my I-pod can one of you grab it for me and I'll grab it back next time I see you.

Thanks

@Crossfit Sydney

9am
(pretty much Championship Fight Gone Bad without Push Press or Row)
5 rounds / 1min each station/ 1min rest
30kg SDHP
24" Box Jump
20lb Wallball (target lower than Brooklyn - amazing how much easier it is when debris from bricks and isn't falling into your eyeball)
Total score each round: 62-46-41-42-40 (bleh)

12pm
Oly lift practice
Worked on snatch - didn't go heavy but concentrated mainly on form and progressions. Andrew (the owner) took video footage with his digital camera to help point out form issues which worked really well. I need to work on not craning my neck forward too far and keeping the bar in line with the spine.
20kg, 25kg, 30kg, 35kg


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