Oh, Fran.

Monday, March 12, 2012

samantha wright of crossfit center city

warm up: 2 rounds

10 overhead squat @ pvc

10 back extensions

10 sit ups

10 pull ups (jumping)

10 dips

strength: back squat 3-3-3+

-> 45x10, 75x10, 95x5, 115x5

working sets: 125x3, 145x3, 165x7

wod: "fran"

21-15-9

thrusters (65#)

pull ups

11:07

pick it up.

mama ricker :)

Friday, December 2, 2011

warm up: 3 rounds

10 box jumps (24'')

10 ghd or v ups

10 wall balls

10 kb deadlift @ 50#

strength: deadlift 3-3-3+ (70%-80%-90%)

warm up 95x5, 125x5

working sets 155x3, (165x2), 180x3, (190x1), 200x4

wod: 21-15-9

thrusters @ 45#

ring rows

3:40

hah.