Thursday 1/30/2014 CrossFit Workout of the day
Warm up
8 Min AMRAP
20 Jumping Jacks
5 Inch Worms
5 Squat Stretches
10 Scorpion Stretches
10 Modified Groiners
10 Ring Rows
Barbell Clean Progression
Strength/Skill
Hang “squat” Cleans
3-3-3-3-3
Training (Met-Con)
In 9 Mins Complete as many rounds as possible
60 Double Under Buy in
Then
3 Hang Power Cleans (165/115) (135/95)
6 Box Jumps (30/24) (24/20)
Scale options:
Perform 120 Single’s
Scale weight on PC
Scale height on box/ step up
2014 01 29
Nice work 5AM;
# 155 on str set;
METCON – 9x/rx – thanks for the push Blair!
Strength- 95#
MetCon- 7 Rds Rx, box jumps RxRx
Loveddd this one James!
Strength – 125#
MetCon – 6 rounds @ 115#
…and on the road for next eight days, see what kind of drop-ins I can squeeze in in Denver and San Juan, P.R., back for a.m. class Feb. 10th.
Adam, Make sure to drop into Front Range CrossFit in Denver. Awesome Box. Their team won the Games in 2011. If you make it to Boulder, CrossFit Roots is the best one there.
Liked this one too!
9 Rd+6 reps RX RX . Felt good. Coach James knows I’m a sucker for low rep sprints!