Dead-lift 1x5
Warm-up: 5, 5, 3, 2
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A lot of thought went into this. In fact, a lot of thought is still going into it. We hope that you bear with us as we grow into the next chapter of CFO which looks to be darn right amazing.
Great job 6am peeps!
JChrist
Congrats, Nick, on making the board. Good work 5am.
Another full 6am class....awesome.
B
I am trying to take what Joe said at the summit to heart about technique. I can lift quite a bit more than the weight I used today but I feel at some point I will probably hurt myself if I can't get the technique right. The problem is, I don't feel like doing heavy deadlifts only once a month will get me where I need to be in terms of technique.
Technique felt really good today. Probably the best I've felt doing DL since I joined CFO. I know I could have done more. I didn't check LogWod before I came in, it says I did 362 last time, but I remember that feeling really heavy, this time 10 pounds less felt pretty light. Must be improving.
Afterwards I put 401# on the bar and did it once just to test the waters since I missed the DL 1RM a while back. That felt pretty light too, but good enough for today.
Good work 5AM!
218, 224, 229 - Felt kind of heavy for some reason
Snatch Pulls - 100-110% 2,2,2,1,1,1
198, 198, 208, 218, 228, 228
Threw together a WOD with heavy full snatches and Wall Climbs...
5 Full Snatches (No Power Snatch+OH SQ)(155#)
2 Wall Climbs (Nose and Chest to Wall)
4 Full Snatches
4 Wall Climbs
3 Full Snatches
6 Wall Climbs
2 Full Snatches
8 Wall Climbs (Tough.. Hard to not stop momentarily and take a breath)
1 Full Snatch (Missed Once :()
10 Wall Climbs
** 7:30 - Two Missed Snatches Cost Probably 15-20 secs
Messed Around With Tighter Kipping CTB Pull Ups... Just 5 Reps Every 45 secs for 8 Sets...
Thinking of doing my 5K Row tonight..
for 85% should have shot for 170# but this felt heavy to me so stuck with what felt good. Like I keep saying - Need to get back where I was and I know this all takes dedication and time.
4 rnds:
400 m run
20 burpees
15 rows 30# db
I did this in about 20 minutes. I didn't break up any sets of anything but i rested too long inbetween the movements. I bet i could have shaved off a minute or two if i would have been working out next to someone...competition brings out the best!
"Ledesma"
8 rounds + 5 HSPUs (2-3Inches) 10 toe through rings