Monday 4/21/2014 CrossFit Workout of the day
Warm up
7 Mins
10 Russian KB swings
10 Air Squats
10 sit ups
20 Jumping jacks
Hold onto rig 10-20 secs
Strength/ Skill
Front Squats
With tempo 41×0
5-5-5-5-5
Training (Met-Con)
4 Rounds
3 Min AMRAP
5 Front Squats
10 Dead Lifts
15 Push ups
1 Min Rest in between rounds
Weight: Use 70% of your heaviest set of 5
Scale Options:
If you cannot hold a front rack position properly Sub Barbell w KB’s
The weight used will be all dependent on what your % is from your strength portion
Coach will show you how to modify push ups
Brynn getting after the barbell complex at FLEX in NYC this Saturday. Getting some love from Christmas Abbot herself.
2014 04 20
great start to work week after holiday weekend;
Str Set – 155;
Met con 8 @ 105
100% agree with Damon, super pumped to get back in there today… lovin the squats action!!!!
5 RM @ 90#
Metcon 7 +5 @65#
missed you guys and the early crew today… but slept an extra hour 🙂
strength @ 135
metcon – 8 rounds + 4 front squats @ 95lb
Front squat: 5RM @185
Metcon: 10+4 @ 105lb
Love me some AMRAP
155 (4 reps). PR
Fun WOD. 7 + 9 push-ups @ 95
Strength
5RM @ 155#
1RM @ 175# (PR) (sat in a squat for a good 5 seconds on the second rep before deciding to bail… next time!!)
MetCon
9+1 @ 105#
Strength: #75. Metcon: 7 rounds #55. (Push ups killed me) Great to see Ilana back at EVF!
Holy legs. Great workout w/ coach Matt. Missed the AM crew!
Worked up to a 5 RM @120
WOD- 9 rounds + 3 front squats @85