Front Squat
Working Max (WM) = 90% of 1 RM
5 @ 65% WM
5 @ 75% WM
5+ @ 85% WM
*For Leaderboard, use the product of the weight lifted on your final set and the number of reps. So if you lifted 185lbs for 8 reps, your score is 185×8=1480. Put your working max, the weight lifted on the last set, and the number of reps of the last set to your notes section.
10 Minute AMRAP:
5 DB Push Jerk 45's/30's
10 KB Swing 53/35
15 Box Jump 20"/18"
The female side of the Diane board on the Wall of Fame will no longer be empty!
On Monday, Brooke became the first female at CFES to complete the 45 Deadlifts at 155# and the 45 Handstand Push Ups that comprise this legendary CrossFit Benchmark WOD! Brooke man-handled the deadlifts with beautiful lumbar curve and gutted out the HSPU's mostly one at a time. It took her 11:20 to finish, and that was after a max set of deads at 185# (11 consecutive reps) during the lifting portion of the day. This is a huge accomplishment which opens the doors for many possibilities. Now that she knows she can hit a WOD with 45 HSPU's, other WODs are going to seem a bit easier. Next time Brooke faces Diane she will PR big time… probably the next 5 times for that matter. Also now that the other girls at the box have seen that this feat of strength is possible, I predict we will see more of them following in these foot steps and reaching this level of capacity.
Great job Brooke on conquering this WOD. We all can't wait to see what you'll do next.
