WOD Like a Girl

9.19.10 - Sunday

Coaches' Prep Course

3RM Deadlift - max 215#

3RM Push press - 120#, 125#x2

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Scoreboard

WEIGHTLIFTING:

Deadlift - 270# (12/10)

Sumo-deadlift - 275# (1/14)

Shoulder Press - 115# (8/12)

Push Press - 150# (8/12)

Push Jerk - 160#x2 (9/2)

Split Jerk - 180# (3/12)

Rack Jerk - 190# (10/12)

Clean (full squat) - 170# (7/12 & 10/13)

Power clean - 165# (2/15)

Clean&Jerk - 170# (1/13)

Bench - 145# (8/12)

Back Squat - 225# (11/12)

Front Squat - 185# (8/12)

OHS - 180# (7/14)

Thruster - 150# (8/12)

Snatch - 130# (6/12)

Power Snatch - 113# (7/14)

CONSECUTIVE EFFORTS:

Double Unders - 125 (3/11)

Pull-ups - 48 (10/12)

Muscle-ups - 8 (3/11)

Push ups - 75 (2/12)

RUN/ROW:

400m run - 1:22

800m run - 3:15 (2/12)

1600m run - 6:52 (10/14)

500m row - 1:55 (2/11)

2000m row - 8:52 (10/12)

BENCHMARK:

Cindy - 19

Diane - 4:06 (8/12)

Grace - 3:13 (9/10)

Fran - 3:43 (10/12)

Men's Fran - 11:52 (2010?)

Angie - 18:40 (11/11)

Helen - 9:18 (2/11)

HELLen - 24:27 (7/10)

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Nikki: Head Coach & Owner at Iron Cross Athletics - Home of CrossFit Phoenixville

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