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Wednesday 3/19/2014 CrossFit workout of the day

By: 5 Comments

Warmup

5 Min AMRAP
20 Jumping Jacks
5 Squat stretches
5 Scorpion Stretches
4 Samson Stretches
10 Push ups
15 Ring rows

Then with an empty Barbell
2 sets
3 x Hang Power Snatch (hips)
3 x Power Snatch (shins)
3 x Hang Power Clean
3 x Power Clean
3 x Push Jerk

 

Workout Prep

3 sets:
5 Touch and Go Power Snatches
5 Touch and Go Power Clean & Push Jerks

Build to weight used for workout.

Men’s Weight Options: 135, 115, 95, 75
Women’s Weight Options: 95, 80, 65, 55

Training (Met-con)
“ISA-GRACE”

“Isabel”
30 Snatches (135/95)

immediately followed by

“Grace”
30 Clean & Jerks (135/95)

There is a 12 minute time cap on this workout. Scale accordingly

Post time and weight used to comment section in blog

Kim hitting a big PR and Klara making her coach proud by learning to levitate for supercleary photo’s.

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Comments: 5

  1. 7:57 @105#

    Probably should have gone 110#
    115 felt heavy in warmup

    Need to have a 5lb adrenaline adjustment when the clock starts counting done

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