Friday 1/17/2014 CrossFit workout of the day
Warm up
W a PVC pipe
3 sets of
10 Pass Thru’s
10 Around the world’s
5 Min AMRAP
5 inch worms
5 strict pull ups
10 alt leaping lunges
10 Samson Stretches
10 shoulder rolls (forwards and backwards)
Strength/Skill
Strict press
8-8-8
Training (Met-Con)
12 Min AMRAP
10 Push Presses (95/65)
10 Box Jumps (24/20)
10 Pull ups
Scale options:
Scale weight on PP
Scale height of box or step up
Use a band for pull ups or sub with ring rows
2014 01 16
Strict press: 125×8
4 rounds + 20 RX
Pull-ups are progressing, but a long way from efficient.
Strict Press last 8 reps @ 125
Metcon – 6 Rds + 7 RXish (had to step up on box, legs are still shaking from Dead Cindy)
Strict Press 105 x 8. Tried 115, but only got 4
Metcon – 5 rounds +2, 95#s with step=ups and ring rows
See you all in 2 weeks!
Strict Press 105 x 8
Met Con: 5RDS + 22 reps.