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Old 12-05-2017, 12:47 PM   #12627
Patrick Tonge
Member Patrick Tonge is offline
 
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Join Date: Nov 2015
Location: El Dorado  CA
Posts: 346
Re: Over 50 Crossfitters Sign In

12.04.2017 Monday
WU: Dyno-Bike 3min then 2 Rounds
5 Pull-up
10 Push-ups
15 Airsquats
20 Sit-ups

20 x 1 1rep every :30sec. 1 Power Clean
10min. Clock:
1rep every :30sec.
1 Power Clean
*Try to hold 70% or above* 75-115lb

WOD:
5 Rounds Total:
2min. Clock:
16/12 Calorie Bike (Sub Row)(32/24 on Gold bike)
In remaining time...
AMRAP:
"DT"
12 Deadlift (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
rest 2min. b/t rounds
*Pick up the next round where you left off*
*Score is total reps*
2rds+ 16 PushPress was tuff, used 105lb.
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M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
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