Wednesday 9/3/2014 CrossFit Workout of the day
Warm up
Hip stretch w bands
3 sets (8min cap)
5 Power Cleans
5 tap and go Cleans (tap the hip 3x on the 3 tap drop and clean)
5 FS
5 Jerks
Dynamic stretches in between each sets
Strength/Skill
5 sets in 10 Mins
Work every Min on the following min
BB Complex
1 Power Clean
2 Clean pulls
1 Hang Clean
Training
For time
20 Hang Power Clean and Jerks (135/95) (155/105)
40 Double Unders
15 Hang Power Clean and jerks
50 Double Unders
10 Hang Power Clean and jerks
60 Double Unders
2014 09 02
First day at the box since Friday… Never taking that much time off again! That being said, I did PR my power clean @ 155 😀
WOD: 8:11 @ 95lbs
Happy Hump Day everyone!
Love me some “Barbell Wednesdays”
Strength – completed complex at 165#
WOD @ 115# and singles – got capped midway through last set of jumprope
145 on strength
6:50 for WOD, but scaled at 95 lbs and singles
Strength at 165#
WOD @ 115# DU – 8:59
Strength at 175#
WOD at 135# and singles… Capped with 40 singles left
Strength: #105 successful (made a 115 hpc PR but failed on the complex)
WOD: 7.09 at #60. Would like to try that a little more bravely on the weight sometime! The jerks threw my estimating skills off, lol!
Happy Wednesday!
Strength 175#. WOD @ 135# with singles. Finished 11:42. Gotta work on the jerk bc I strict pressed almost all of them!! First day back since Thursday. Back feeling much better.