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Monday 3/9/2014 CrossFit Workout of the day

By: 6 Comments

Warm up
3 sets
30 secs
Pass Thru’s (PVC)
Air squats
Burpees
Inch worms
Super mans

Strength/Skill
Strict Press
2-2-2-2
Push Jerk
3-3-3-3

Training (Met-Con)
3 Rounds
“Deception”
30 Push Presses (95/65) (115/75)
30 Wall Balls (20/14)

Scale
Scale weight on Push Presses
Scale scale weight on Ball
Scale number of reps

Comments: 6

  1. strained shoulder a bit during strength so went easy during metcon

    Even goin easy was not easy – 8:34 no where near RX

  2. 16:50 @85lbs. Shoulders are crushed.

    They say “If you ain’t first, your last.” Well i really was last… at least by that philosophy i had plenty of company!

    Good work kids.

    Wolf

  3. Nice job fellas! You guys crushed me. I did this after 5 Min EMOM of 5 OHS, 5 MIN EMOM OF 5 STO @155 and then did the WOD. Oh and i did 14.2 which I pretty much looked like a rookie let alone a coach. Tough day at the office bro’s but thats what tomorrow’s for.
    Right back on the horse. 12:13 RX

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