June 3rd, 2017

A. Defecit Deadlift (2″); 50%x3; 60%x3; 70%x3x2; 80%x2x3
B. Bench Press x5x4 @30X1

Assistance Work
Hammer Curls x10x3
Banded Tricep Extensions x10x3

EMOM x 36 minutes
1 = 12-15 Cal Row
2 = 12-15 GHD Sit-ups
3 = 20-30 sec. form focus double unders
4 = 100’ heavy farmers walk
5 = 12-15 cal on AB
6 = 30 sec. no push up burpee box jump, 24/20β€³

*Keep this whole thing at 70-75%; low stress pace, should be able to maintain forΒ another 2-3 rounds.

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4 Comments

  1. GOBBLE GOBBLE GUESS WHOS BACK

    OUT HERE AT 5:30 AM GRINDING BEFORE ANY OF Y’ALL EVEN WAKE UP EXCEPT MAYBE BABY JAMES.

    A. Adam must of lost his damn mind with these 80% 2″ deads they got me fucked up.

    185-225-255-290 DAMN

    B. 135-Na-155-Na-165-Na-170?! YUP. IM EATIN

    C. 40# per arm to give me some big veiny mofo’s. And a thick green band so y’all can look back at it!!!

    EMOM:
    Rower was broken so I towed for :40
    GHD: 15
    DU: done
    Farmers carry 70# a hand. ITS ALL THEY HAD.
    Bike: 12 cals
    Burpee box jump overs NO push up: probably 1000+

    Great day to be the king y’all!!!

    Thanks to crossfit Downtown ATL, the owner Michael is the man and let me do open gym at 5:30 AM yesterday and even opened the gym an hour and a half early for me today. LOVE THAT GUY.

    Liked by 1 person

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  2. Love it, Coop!πŸ˜‚

    A. 225-260-305-350
    B. 175-185-190-195

    Swole Work
    Slow Ring Rows (can’t curl with left arm)
    Thick Green
    Reverse Flies (shoulder has been cranky and they don’t have Crossover Sym here)

    Conditioning (averages)
    Row: 13 Cals (1750/hr)
    GHD: 12
    DU: done
    Farmers: 70# (heaviest they had)
    AB: 15 (82rpm)
    No-Push BBJ: prolly one more than Coop😘
    Loved this piece!
    (Krispy Kreme cashout)

    Liked by 3 people

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  3. A. 135/155/175 – percentages were closer to 50-60-65 to protect my back (but it felt ok, which is good)
    B. 95/105/115/125

    Assistance Work: done
    Curls with 25# after Jake corrected my form.

    EMOM: done with 12 cal row and 10-11 cals on AB per round
    75# farmer carry. Probably could have gone heavier but the equipment would have been in the way in the gym.
    This was challenging for me, don’t think I could have gone another 2-3 rounds with this content, BUT i was pretty glad to feel like I kept up the pace throughout the 36 min.

    Liked by 1 person

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