Friday 2/14/2014 CrossFit Workout of the day
Warm up
10 Min AMRAP
5 Squat Stretches
5 Push ups
10 Hollow rocks
10 Jump Squats
10 Pass Thru’s (PVC)
10 Over head squats (PVC)
Strength/Skill
Push Jerks
5-3-2-2-2
Training (Met-Con)
For time
“Cupids Arrow”
250 Meter row
40 Shoulder to Over Head (115/80)(135/95)
500 Meter row
Scale distance on row
Scale weight on S2O
2014 02 13
Push jerk: 225#x2. PR!!!!
Wod: 5:46 rx
Nice work John!!!
Push Jerk 165 x 2
WOD 6:50 RX
Nice John!
Push Jerk 155 x 2 (failed at 165 after 1 rep
Metcon – 8:47 did the first 20 Rx, but then couldn’t clean it, so finished at 105#
Push Jerk #60 x 2. Metcon 7:17 @40. Congrats on the PR John! Made it through another week of WOD’s.
great work john; you smoked the strengh and the wod!
#185 on the push jerk, but need a lot of work on timing; more of a modified push press;
6:09 on the WOD – rx;
signed up for Spartan race; should be great day;
#165 on the Jerk.
6:08RX for the WOD
Awesome work, John.
200# x 2 on the jerk.
5:58 RX
Helluva day John.
WOD 5:46 RX.