Congrats Tasia! 15th place at the 2016 CrossFit Games
All:
Final Week of 10’s
A. Push Press 10rm + 2×10@90%
B. Seated Strict Press – 5RM + 2×5@90%
C. Back SqT – 10RM + 2×10@90%
D. 21-15-9
DB/ kb power cleans 50/35’s (53’s/35’s)
ohs 115/83
strict hspu
E. Assistance Work
5 rds
1 legless rope climb up and down as high as you can
:10 ring hs support hold
10 hang scap squeezes
15 band pull aparts
A. 125# x 8
135# x 8
145# x 10
155# x 9 (HAD to make this #)
155# x 10 (finallllllly!)
Drops done at 140#
B. 95#
Drops done at 85#
C. 127#x8….knees are trashed. Didn’t want to do too many jumps before so went for 2# above last week. Gonna try at these again on Wednesday. Want to hit 130#.
-Did 4×3 back squat with 3 second pause in the hole at 195# to try and get something done
D. 12:02
E. Accessory work done
Pp
97 for 8/10
96 last week
Back squat
153
150 last week
Metcon
11:52
A. 10RM Push Press – 65lbs/143# (3# more then last week)
Drop sets -58kg/127#
B. 5RM Seated Strict Press – 43kg/95# x 4
Drops sets – 38kg/84#
C. 10RM Back Squat
107kg/235# x 10 ( 4# more then last week)
108kg/237# x 7
D. Workout – 10:43
E. 3 x 10 Push Ups with feet on two, 20kg plates
A) 155 @ 10rm + 2×10@ 140
B) skipped (still not trying to push the shoulders too much yet)
C) 245 @ 10rm + 2×10@ 220
* both A & C are up 20#
D) subbed hang power cleans @115, back squats @115, Strict HSPU
= 10:19
E) done