"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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AFT a.k.a. Brett Marshall smashing the WOD in 1:49
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CrossFit 305 of Miami. True CrossFit, No BS.
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11 comments:
Great to meet you all and thank youto the fantastic coaches for cooking up an ankle-friendly metcon for me - it was just what I needed!
Good to be back in the swing of things.
I look forward to seeing you all again!
Diane (225# for first 29 reps, then dropped to 185# for last 16)
12:19
First successful MU! - thanks to Pete and Dan for the great coaching last few weeks on this skill
Nice job and congrats to Jason on the MU.
Diane RX: 6:53 (PR) - last time 10:13
First time with Diane-
scaled to 185lbs- 8:41
did 25 reps DL(by mistake),15,9
finished w/ 10 unbroken muscleups
good job Jason on that muscleup!
good job Adam on that time!
Diane RX - 8:24 wasn't feeling it (last time 6:14)
Way to go Weezy.
"Barbara"
3:19, 4:30, 5:10, 5:56, 5:46
Monotony. Needed.
Scaled as follows:
225# deadlifts
21-15-9
High box pikes
15-12-9
Deads were broken as needed
Pikes all unbroken
6:05
Hamstrings and grip were burning
225 lbs DL and HSPU to abmat
6:00
DL's all unbroken
HSPU - formed really broke down in 2nd & 3rd sets. Next time will slow down and work on form. No kip HSPU as per Dan.
K2
5:32
135 DL High box Pike PU
7:31 (i think).
185 DL
12-9-6 on the HSPU with abmat on sets 2 and three.
I liked it.
6:16 PR- Done on 9/27/09
18 straight HSPU's on first set. Trying to get 21. Slowed down the insuing sets.
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