Monday – 150622

Guest Blog Entry: by Neil Jones

In case you haven’t heard, Laura put up an AMAZING performance at the Powerlifting Meet this weekend!! The short story is that she won her weight class, PRed all three lifts, set a few Missouri State Records, and was a great ambassador for CrossFit 314. Here are her numbers (in pounds, since I know you all hate kg):

Back Squat: 275lbs
Bench Press: 154lbs
Deadlift: 374lbs

If you’re looking for a little more info on the day, you can check out my write-up here.

Warmup

Spealler
CFWU

Strength

Back Squat

2 @ 65%
2 @ 72.5%
3×5 @ 77.5%
1×5+ @ 77.5%

– Use working 1 RM or 90%
– Stop 1-2 reps shy of failure

WOD

15 Minute AMRAP

200m Run
10 Box Jump Overs 24/20
10 Situps

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