2019-07-30 Workout

CrossFit

CrossFit WOD

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Results

Single arm overhead squat

l. arm 5x50lbs
r. arm 5x50lbs
l. arm 5x64lbs
r. arm 5x64lbs
l. arm 5x69lbs

5×3 bench
205lbs
210lbs
215lbs
220lbs
225lbs

2019-06-20 Workout

CrossFit

Strength

5×5 deadlift @260lbs (up 5lbs from 2019-05-21)

CrossFit WOD

For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m

♀ 115 lb. ♂ 175 lb.

Results

Time: 28:19

Subs: L-strict pull-ups

2019-06-19 Workout

CrossFit

Strength

5×5 bench @190lbs (up 5lbs from 2019-06-06)

CrossFit WOD

3 rounds for time of:

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

Results

Did 7 155lb thrusters then lowered weight to 115lbs. Did 7 towel pull-ups then switched to strict pull-ups.

Time: 13:12

2019-01-23 Workout

CrossFit

CrossFit WOD

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Results

Substituted bar bench for dumbbell bench

Round 1:
Bench: 7 @155lb
Strict L pull-ups: 5

Round 2:
Bench: 7 @155lbs
Strict L pull-ups: 5

Round 3:
Bench 1: 7 @175lb
Strict L pull-ups 1: 5

1,000m row

Time: *3:50

*Had to get off rower two times to adjust rower sliding back

Reference
Level 1 – > 4:21 min
Level 2 – 4:11-4:20
Level 3 – 4:01-4:10
Level 4 – 3:51-4:00
Level 5 – 3:41-3:50
Level 6 – 3:31-3:40
Level 7 – 3:21-3:30
Level 8 – 3:11-3:20
Level 9 – 3:01-3:10
Level 10 – < 3:00 min