CrossFit East Bay WOD @ GWPC
100330
Please join me in congratulating Brooke Meredith on qualifying for the CrossFit Southwest Regional. She came in 17/20 of those competing for the top spots to move on to the Regionals.
Affiliate Cup information will be available this week.
WOD 100330
Work up to a 5RM in the Back Squat.
Subtract 60 pounds from your 5RM and perform 20 reps.
Use spotters and/or dump off your back.
Followed by:
30 Burpees
Run 800 Meters
30 C2B Pull-Ups
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Crongrats Brooke. You were awesome this weekend!
First workout after almost 2 weeks off due to a cranky knee. Kept the weight light and the squats slightly shallow (hovered around parallel, I think).
5RM Squat: 115
30 burpees, 800 run, 30 pullup (regular): 12:43
So much for attempting C2B, I had a hard enough time doing regular ones.
5RM - 225, 20RM - 165
Metcon - 8:26 scaled to normal pullups
Yay Brooke!!!!
Back Squat
Warmed up to 145x5, 155x3
Then did 20 @ 95#
Metcon 18:52 RX. I hate you C2B.
Oh and I rowed 1K instead of running in the rain.
Congratulations, Brooke! What an achievement :) Cheering you on to Regionals!!
5RM - 120, 20RM - 65
Metcon 8:58Rx
Awesome, Brooke!
5RM: 125lb
Then 20reps with 65lb
Metcon: 11:39Rx
Would love to work on butterfly C2Bs at some point