CHARLES WITH A 515LBS 2RM DEADLIFT!

Charles gets a new 2RM deadlift of 515 lbs! His deadlift 1RM was 500 lbs; not anymore....

Charles gets a new 2RM deadlift of 515 lbs! His deadlift 1RM was 500 lbs; not anymore....

CrossFit:

FIGHT GONE BAD

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Comp: Same
Performance: WB 14/10# SDHP and PP: 55/35# Box Jumps: 16''
Fitness: WB 10/6# SDHP and PP: 35-45/15-25# Box Jumps: 12''

Barbell and Oly Club:

Starting Strength:

Front Squat 3x5
Same weight all 3 sets - 5lbs heavier than last time

Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Back Squat 5-5-5-5-5
Go heavier than last week. Last week of 5's. Let's find a new 5RM.

Shoulder Press 5x5
Same weight all sets - 85% of your 5RM

Maintenance Bias:

Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep

Perform all movements at 75-80% of your 1-RM Snatch.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

Sport of Fitness WOD:

Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45 seconds
Rest as needed