Luke Skywalker

Tuesday Jul 9 2019


1.) EMOM 12 OR *4.
Odd min: Freestanding HS Hold Practice
Even min: 4 Sandbag Cleans
(Have half class start on opposite stations)
2.) 5 Rounds
100m Plate Pinch Carry 35/25lb plates
20 Alt. Lunges in place with one plate overhead
*3.) 15 min practice ring muscle ups
*4.) 20 min to establish 1RM Back Squat (if you missed it last Friday)
-Don't repeat a current personal record. Go at least 1lb over!
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15s and kb squats for lunges. Bs to 165
13:25, #15 pinch, 25# lunges
BS ^ 210#, 25# PR
12:18 25#
MU EC
16:14 @ CrossFit Omaha
10 snatches, then 10 rds of 10 pullups, 100m run, then finish with 10 cleans. Scaled it down a notch or two. Stacey Tovar’s husband says “hi” to CFGB. 😊
10:16(25# plate)
25# plates for lunges and 2rds, 15# plates for 3rds of plate pinch; dragon bowl prep @7:15
Not sure...almost through 6th round of pinching plates before realized WOD only 5 rounds
15#, overhead air squat. EMOM ✅
14:38 RX
BS @ 180- 10# PR
12:28 2 15lb plates. 215 BS 230 fail. Couldn't add should have done 225
13:50 at 25#
327# back squat...no pr
fish outta water w Sam (18:07)
EMOM ✅, 5x5 back squats 155#
230# BS - 5# PR!
13:01 - 25# carry for the 1st rd, then 15# for the remaining rds. 25# Overhead lunges for all 5 rds
HBBS from 7/5/19 up to 350# (30# under PR). Failed @ 355#
EMOM12 complete / 1:20 pronated bar hang / 1:00 supinated bar hang / 30 second pronated bar hang.
Done #10 plates
3 BS Q2 min #125
16:05 25lbs
Emom 150 lbs. fish out of water with Kelsey 17:57
Deceivingly difficult
17:18 @#25s**
**mod’d w/ hook grip & wgt at chest. 4x{25 #15 Sit-ups/15 #45 GMs, & 6 mi bike.
~13:00 minute mark
Forgot to look as I finished, but this one toasted my thumbs, good stuff! Did it with 25s first 3 rounds and 15s last 3 rounds. Hands too small to wrap around the weights.
17:58. Got there
Hands too small to hold the 35s well
11 something?
12:58 35# plates
11:46, 10#, no weight lunges
BS^155, failed 165 - no PR