Solid Format – CFS

Aug 3rd, 2016

Category: CrossFit

Solid Format – CFS

melissa

Strength
EMOM14
Odd- 3 Deadlifts @85%
Even-5 Strict Handstand Push-ups

Level 2- Use Bands
Level 1- 1-2 Wallclimbs
ADV- add deficit

WOD
15-12-9-6-3
Power Snatches (115,80)
Bar Facing Burpees

Level 2- 95,65
Level 1- 75,45

DISCUSSION 20 Comments

  1. Chad Michael 08/04/2016 at 2:37 am

    Deadlift: 335 all rounds, RX SHSPU rounds 1-5, rounds 5-7 deficit kipping (thick 45# plates)
    WOD: 11:45 RX

  2. andres 08/04/2016 at 2:07 am

    Deadlift: 245; 5 strict pull ups with 18lb
    wod: 5:41rx

  3. Tom Kuchenreuther 08/04/2016 at 12:43 am

    EMOM: 315×3 – 5 deficit (45lb plates the skinny ones)
    WOD: 8:54 rx

  4. Joel 08/04/2016 at 12:34 am

    EMOM: 275/3 strict HSPU
    WOD: 9:17 at 75#

  5. Shea 08/03/2016 at 11:42 pm

    EMOM: 415/12 kipping HSPU unbroken
    WOD: 5:40 rx

  6. KB 08/03/2016 at 9:46 pm

    DL 185 . strict hspu- 4rnds with 2, 3 rnds with 3 (1 ab mat)
    WOD- 9:09 at #55
    Lesson of the day – dont tell certain trainers that u don’t do something because not only is the response -your doing it , u also get to do a few Hspu with no ab mat and weight added to your snatches – got the message loud and clear ! Party’s over ;(

  7. Arik Pogrebinsky 08/03/2016 at 7:30 pm

    I remember watching Goose crush some random guy (Guerrero?) during one of those competitions at CFNE. That was on the asphalt in the afternoon sun.

    • Tom Kuchenreuther 08/04/2016 at 12:44 am

      thats a sweet video haha… didnt realize till now that this was the workout!

  8. Jule 08/03/2016 at 4:49 pm

    EMOM: -> 315 DL + 5 KB Press @ 36#
    WOD: 9:05 L2

  9. Mullins 08/03/2016 at 2:18 pm

    345 / 5 strict deficit x5, 4 strict deficit by 2
    8:28

  10. biscoe 08/03/2016 at 1:40 pm

    emom: 495 / 5 strict
    wod: 8:31 rx

  11. Ben Brauer 08/03/2016 at 1:26 pm

    EMOM: 365/strict
    WOD: 9:35 Rx

  12. Liz Crean 08/03/2016 at 1:17 pm

    dl: 170
    hspu: rx
    wod: 7:23 #65

  13. Brian M. Maser 08/03/2016 at 1:14 pm

    EMOM: 285/1 ab mat (a couple sets with 4 reps)
    WOD: 7:50 Rx

  14. Crowley 08/03/2016 at 1:08 pm

    emom: 315/strict
    wod: 7:59rx

  15. Sean Flannery 08/03/2016 at 12:57 pm

    EMOM: 355/deficit
    WOD: 7.31 Rx

  16. Nick Alonso 08/03/2016 at 11:56 am

    EMOM: 315 / 5 with 1 Ab Mat
    WOD: 12:16 Rx

  17. Marc Piccuirro 08/03/2016 at 11:52 am

    EMOM: 315/deficit
    WOD: 8:08