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Started By
Message
OT CrossFit Crew: WOD 6/23/2016
Posted on 6/23/16 at 9:50 am
Posted on 6/23/16 at 9:50 am
Every Minute On the Minute (EMOM) (for max rounds)
2x Back Squat (135/75lbs)
- add 10lbs per minute up to 225/135lbs
- after that add 5 lbs each additional minute until failure
And Then
EMOM for 12 minutes
3x Power clean (205/135lbs)
4x Burpee pull-ups
#realGainz
2x Back Squat (135/75lbs)
- add 10lbs per minute up to 225/135lbs
- after that add 5 lbs each additional minute until failure
And Then
EMOM for 12 minutes
3x Power clean (205/135lbs)
4x Burpee pull-ups
#realGainz
16
Posted on 6/23/16 at 9:53 am to steeltiger17
always love seeing people do olympic lifts in a timed event.
it's the right idea on how to not injure yourself.
it's the right idea on how to not injure yourself.
Posted on 6/23/16 at 9:57 am to CptBengal
quote:
always love seeing people do olympic lifts in a timed event.
to be fair every min on the min really isn't going to hurt you like doing an amrap.
Posted on 6/23/16 at 9:57 am to CptBengal
quote:
always love seeing people do olympic lifts in a timed event.
it's the right idea on how to not injure yourself.
This is an EMOM, not a race to the finish. If you need more than 15 seconds rest for every clean at a relatively light weight you got issues
Posted on 6/23/16 at 9:58 am to steeltiger17
As someone who does Crossfit, I'm begging you to not make these dumbass threads. You're just being a shitty stereotype. No one gives a shite about your workout regiment.
Posted on 6/23/16 at 9:58 am to steeltiger17
CrossFit is gayer than two dudes having but sex
Posted on 6/23/16 at 9:58 am to steeltiger17
Nah, not doing that.
Posted on 6/23/16 at 9:59 am to CptBengal
quote:
always love seeing people do olympic lifts in a timed event.
how is this different than doing 8 heavy reps and resting for 2 minutes till your next set.
here you use light weight. its relative/scaled
Posted on 6/23/16 at 10:02 am to steeltiger17
quote:
8 heavy reps
I'm using medium weight if it's 8 reps. Heavy weight is during sets of 5 and sets of 3
Posted on 6/23/16 at 10:04 am to steeltiger17
I'm sure some where, someone is impressed.
Posted on 6/23/16 at 10:10 am to steeltiger17
Posted on 6/23/16 at 10:10 am to steeltiger17
quote:
here you use light weight. its relative/scaled
because injuries ONLY happen at heavy weights.
a 225 power clean could NEVER cause an injury! It's light weight!
I love the stupidity.
This post was edited on 6/23/16 at 10:11 am
Posted on 6/23/16 at 10:43 am to CptBengal
You're my hero for the day
Posted on 6/23/16 at 10:47 am to steeltiger17
The funny thing about the crossfit cult is that the stereotypical crossfitter (not the ones you see on tv) are usually small, skinny-fat, or have sloppy bodies.
Quit being a fig
Quit being a fig
Posted on 6/23/16 at 10:52 am to steeltiger17
Here's our WOD, baw:
Warm-up
Group Warm Up #9
2 Rounds Not For Time:
200m run
15 kb swings
10 goblet squats
5 strict pull-ups
Weightlifting
Back Squat (8,8,8,8)
• 3030 Tempo
Climb only as high as the tempo will allow
Metcon (Time)
21-15-9-15-21
• Cal Row
• RKBS (70/53)
Warm-up
Group Warm Up #9
2 Rounds Not For Time:
200m run
15 kb swings
10 goblet squats
5 strict pull-ups
Weightlifting
Back Squat (8,8,8,8)
• 3030 Tempo
Climb only as high as the tempo will allow
Metcon (Time)
21-15-9-15-21
• Cal Row
• RKBS (70/53)
Posted on 6/23/16 at 11:13 am to steeltiger17
Wait! People are still doing crossfit?
Learn something every day
Learn something every day
Posted on 6/23/16 at 11:18 am to CptBengal
quote:
a 225 power clean could NEVER cause an injury! It's light weight!
Well you're too weak to handle the max weight then.
It's 205 btw and you scale down if you can't perform the move safely with good form for the entire emom. 205 is for the peak athlete.
This post was edited on 6/23/16 at 11:22 am
Posted on 6/23/16 at 11:29 am to steeltiger17
You can pay me $300 a month and I'll draw you up some stupid workout plan.
OK boss where do I sign up
OK boss where do I sign up
Posted on 6/23/16 at 11:30 am to jeff5891
quote:
Well you're too weak to handle the max weight then.
Uh oh.
Posted on 6/23/16 at 11:49 am to skullhawk
quote:
Wait! People are still doing crossfit?
Learn something every day
You must not go to the gym at all. Normal gyms are incorporating CrossFit workouts so they don't lose business. Personal trainers are crying cause CF is taking their business. And then you have direct spinoffs like Orange Theory & Iron Tribe making bank as direct spinoffs of CF.
oh yea, and if you tune into ESPN next month you'll see it on tv.?
This post was edited on 6/23/16 at 11:54 am
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