Strength for Week of 120206
weighted pull-ups, front squats, power cleans
5 @ 55%
5 @ 65%
max reps @ 75%
(No 5:00 Challenges until The Open is over)
ShedKickers for Week of 120206
CFWE SK_
For time:
1 rope ascent, 2 wall climbs, 3 deads – 315/205
2 rope ascents, 4 wall climbs, 6 deads
3 rope ascents, 6 wall climbs, 9 deads
2 rope ascents, 4 wall climbs, 6 deads
1 rope ascent, 2 wall climbs, 3 deads
SK1_
For time:
“Heavy Fran”
15-12-9
thrusters – 135/95
weighted pull-ups – 45/15
(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/09/110918-redshed-rest-day.html#comments)
SK2_
“Tyler”
Five rounds for time of:
7 muscle-ups
21 sdhp – 95/65
SK3_
“Heavy Liz”
15-12-9
squat cleans – 165/110
weighted ring dips – 45/15
CFE:
3 rounds:
C2: 30 seconds on
Run: 200m sprint
Recovery: :30, :25, :20, :15, :10, last interval, then recover 2 minutes in between rounds
Record:
C2: total meters rowed
Run: total run time
