Strength Development

WOD

Dynamic mobility before the WOD

Choose your weakest lift in your crossFit total and perform a 5x5 progression. This is not necessarily your lowest valued lift, but the weakest based on proportional norms.

Rest

Eight rounds for time of;

Box Jumps 24" 10 reps

KB Swings 10 reps 2/1.5 pd

Post time to comments

GUYS NIGHT OUT! 

December 29th after the WOD! We will be going out to eat and then to see the re-make of the movie, True Grit. Don't miss hanging out with the guys. Bring friends if you want! The movie poster on the homepage is the original one that was released and is posted in honor of one of the greatest icons of all time, John Wayne!

Comments

Peter commented on 10-Dec-2010 09:47 AM

I chose Dead Lifts today since they are my weakest movement. I started too light and made a pretty big jump at the end. 185-205-225-275-275. On the 4th set I broke form a little and focused on that aspect the last set which was solid. This metcon felt horrible. The 2 pd felt like 200lbs when the 8th round came and the 24" box kept getting taller. 8:13 as rx'd.

Peter commented on 10-Dec-2010 09:49 AM

Of course the 1st Guy's night takes place when I'm out of town!

Tina Neuwirth commented on 10-Dec-2010 12:04 PM

SP 5x5 (did these earlier this week but I need the most work on them and just could not bring myself to bend today!): 45-55-65(4)-70(1)/65(3)-55. Did the WOD with step ups (20") instead of jumps and used the 1.5 pood KB. 10:00. Would have been faster with jumps, but would have sucked more too! I like how Pete came up with a new calf-assisted version of KB Swings this AM on the last few rounds! Great effort from all this morning. Have a great weekend everyone.

Matt commented on 10-Dec-2010 06:37 PM

SP - 95,95,100,100,105(4) - WOD: 5:29 with 24" box and 1.5 pood KB

Corey commented on 10-Dec-2010 07:21 PM

Back squats 5x5 - 165-185-205-225-235. Wod as rx'd - 7:46

Charlie commented on 10-Dec-2010 07:37 PM

back sq 5x5 165,185,195,205,225. wod as rx'd 8:40something...nauseating. matt, your time was impressive.

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