"Nancy"
5 rounds for time:
Run 400 meters
95 pound Overhead squat, 15 reps
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CrossFit 305 of Miami. True CrossFit, No BS.
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10 comments:
Nancy - this one never gets any easier. Way off my PR but this time no ball underneath. Lots of discomfort in my lower back. You will not see me tomorrow.
15:41 RX
Nice work by the 6AM crew.
1 mile time trial
5:35 PR
Thanks to Dan for pacing and Pete for pushing the kick at the end.
max dead hang chin ups
20
Mile run pacing Pete and Joe
5:24
Felt good, relaxed.
Max DH chin ups
17
not so good. time to start doing more.
Squat
150 x5 x3
Bench
175 x5 x3
Weighted Chin up
42.5 x 7 x3
Rx'd
14:36 (PR) All OHS unbroken. Need help on the run.
K2
16:37 45lb bar. Tender left shoulder.
Nancy Rx- 16:51
felt great, love them OHS plus weather was just right.
max deadhang PULLUPS- 16..what happen, I used to do 22?
about 2hrs of indoor soccer 5 on 5.
hopefully hit nancy tmw if i can move after tonight.
Wess-
In CF there are A LOT of kipping pull ups. You need to do dead hangs in practice to keep your nuimber up.
19:28 - RX
Way off my PR. I had to stop for a bathroom break in the middle, which probably contributed to the slower time.
Max pull-ups - 3
11/12 WOD
12:20 PR
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