Deads-Cleans-OHS/CF Kids all ages/On-Ramp Day 1

Monday August 5, 2013

CF Kids: Champs (3-5 years) 1:30-1:50 Varsity (13-17) 2:00-3:00 JV (6-12) 3:00-3:35

Welcome August On-Rampers!!

WOD

20 Deadlifts  215/150/105 20 Power Cleans 125/80/55 20 OHS 75/55/35 Set up bar where you can pull off outside bumper at completion of each movement. Men load 15# first, 25# second, 45 on the outside Women load 10# first, 25# second, 35# outside Masters Load 10# first on technique bar, 10# second,  25# outside.

Skill/Strength: Push Press 3 rounds x 3 reps 85% 1Rm

Back Squat 3 rounds x 3 reps 85% 1RM hold bottom of squat for 2 sec.

Warm Up: 400 m Run OH Walking KB Walks 53x2/35x2/25x2 2 laps 10 K2E 10 HRPU 30 sec Hollow Rocks 10 OHS w/ Empty Bar DROM

5:00 Laurene 9:50  65/45/25 Mercedes 9:07  135/65/45 Lisa 8:30  70/50/40 Chris 5:53  225/135/95

6:00 Katie 8:15  Rx Terese 5:46  65/45/Kb JoAnn 7:25  105/85/45 Victor 7:40  185/95/55 Chris 4:30 Rx Sez 8:04  185/115/55

7:00 Melissa 6:07  55/25/20 Reagan 4:13  Rx Michelle 7:26  85/45/35 Mike 6:21 155/105/45 Shawn 7:18  Rx Matt 3:54  Rx MK 5:54  95/75/55 Lynne 8:15  85/45/Kb Tracy H. 5:48  155/85/55

8:30 Jim S. 4:52  Rx

9:00 Liam 7:16  215/105/65 Candice 8:58  Rx Rick 7:07  Rx John Mc. 4:07 Rx Dave 5:01  Rx Tammy 8:20  Rx Freddy 3:07  Rx Jim H. 6:51  145/65/45 Jackie 5:50  Rx Felipe 7:44  185/115/65 George 5:29  105/55/35 Bill 6:45  85/75/45

10:00 Steve 3:31  Rx Jenni 4:18  Rx Thea 3:31  Rx Matt 9:19  185/95/75

4:00 Jail 9:03 125/65/55 Jen M 11:05 Rx Meredith 7:13 125/65/55 Ed 8:10 Rx McGinnis 5:53 Rx

5:00 Joe P 5:52 Rx Dennis Rx 9:32 MC 6:00 105/75/55

6:00 Ed O Rx 5:46 Allison Rx 5:23 Mel Rx 9:35 Maria 105/55/35 6:35 Scott 155/85/65 6:56 Juliette 85/55/35 5:26

7:00 Janelle Rx 5:06 Carolyn Rx 5:36 Meghan 75/55/35 5:40

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