As Winch Nasty pushes Derek for a little more ROM- his floor pumping moves to Nelly's "Hot in Herre" became a total distraction. Thanks for the drop, Winch.
Warm up: Traveling Dymo
S-WOD
Hang Squat Clean
3-3-3-3
D-WOD
3 Rounds for time of:
500 Meter Row
12 OH Squat (115/75)
50 Double Unders
Mobility: Stretches #2
What is your Deadlift? These are numbers to keep in mind-
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Deadlift 2-2-2-2-2-2-2-2-2-2
Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Courtesy of crossfit.com
This is the 2010 North Central Regional Triplet.
ReplyDeleteThat's 12 OH Squats per round.
Men:
Matt Chan: 9:18
Kevin Montoya: 10:23
Nate Beard: 10:58
Chad Sullivan: 11:20
Women:
Kelly Jo Smith: 11:00
Jasmine Dever: 11:11
Sarah Francis: 14:31
Ok...I got the Western Slope Grand Junction invitational Triplet ready to go:
ReplyDelete-Drink a cup of coffee for time
-Flip lazily between Good Morning America and Saved by the Bell reruns
-refill the coffee
One Round.
Jeff H: DNF..but gave it his all.(fell asleep)