Friday 101001

Ricky Frausto Filed Under:

WOD
Weighted Step ups 10-10-10-10-10 reps

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Greg O'Kief finishes his row pull before recovering. Notice the fully extended leg and handle touching the body before he attempts to bring the handle back in.

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Tomorrow's the big day. Weigh-ins are at 8:30 and lifting will start promptly at 10AM. We will start with the lightest weight on the bar and move up from there.

After the last snatch attempt of the day, we will break for ten minutes before starting all over again with the clean and jerk. After the last clean and jerk attempt, we will again break for ten minutes before starting the metcon. Everyone will start the metcon at the same time.

4 Responses to "Friday 101001"

1. Hilg Says: http://crossfitomaha.blogspot.com/2010/09/friday-101001.html?showComment=1285937113009#c236711987480549261'> October 1, 2010 at 7:45 AM
2. Fun morning back with the 6am beasts!
   
   75# on last set of Step Ups
   10-10-10-10-7 on Tabata PUs
   
   Gonna take a bit getting back in the swing but great to be back.
   
   B
3. paul Says: http://crossfitomaha.blogspot.com/2010/09/friday-101001.html?showComment=1285941206138#c4070965960387884580'> October 1, 2010 at 8:53 AM
4. Great to have you back, Hilg! I think your math is rusty, too--didn't you do greens and 5s on the last set?
   
   Jeff, nice job on the 17 strict pullups!!
   
   Step-ups were tough. I got up to 93 on the last set. 10-10-10-9-7 on tabata pushups.
5. Hilg Says: http://crossfitomaha.blogspot.com/2010/09/friday-101001.html?showComment=1285960659855#c3693764190839502576'> October 1, 2010 at 2:17 PM
6. Opps....yeah, I did.
7. Anonymous Says: http://crossfitomaha.blogspot.com/2010/09/friday-101001.html?showComment=1285971323320#c4558454255336080953'> October 1, 2010 at 5:15 PM
8. 1 on / 1 Off ... Using this day primarily for heavy training.. Singles to Triples...
   
   Snatch - Max in 7 sets
   ** First Time I've maxed on this since I started training for sectionals again...
   110, 154, 179, 194 (Missed)... Went up anyway and got 204 then finished with 210... Not bad
   
   Clean and Jerk - 5 sets to Max
   154, 198, 220, 245, 256... Probably could have done 26something
   
   Back Squat... Moderate Triple.. 88%
   135, 225, 255, 275X2X3
   
   Inverted Row 3X20 Reps
   
   Tried the metcon workout for tomorrow's Olympic Meet at CFO
   .... Better keep it a secret....
   Finished 6 Total RDS or 120 Total Reps in the Time allotted... Tough one..