Friday 2/21/2014 CrossFit Workout of the day
Warm up
6 Min AMRAP
5 inch worms
5 scorpion stretches
10 Hollow Rocks
20 Double Unders
10 Push ups
10 prisoner Squats
Strength/Skill
Dead lifts
5-5-5-5-5
Training (Met-Con)
“Recon”
10 Min Time Cap
Men’s weight 225/300
Women’s weight 155/200
10 Dead lifts
20 Ring Dips
10 Dead lifts
15 Ring dips
10 Dead lifts
10 Ring Dips
10 Dead Lifts
5 Ring Dips
10 Dead lifts
Scale options
Scale weight on DL’s
Scale ring dips with bands or use a box
Sub RD with HR push ups (double the number )
2014 02 20
Loved throwing around some heavy weights today
Strength Finished 5 reps at 275#
Metcon – 6:37 @ 225# – thought that was decent till Max crushed it!!
7:33 @225, half dips, double HRPU
As I said this morning…
10 years ago if you were to tell me that I’d be getting up at 5 AM on Friday mornings and doing 50 deadlifts for time, I probably would have laughed in your face. Then I would have gotten another overpriced drink at Joshua Tree.
Great WOD this morning.
4:45RX.
I could use a nice cold one right now…
Strength: 215-235-.285-305
Met Con: 5:56 Rx
In the past 48 hours I have done 131 burpees. TGIF.
7:13 Rx for me; however, ring dips were more like ring semi-dips;
Deadlifts actually felt good; Look forward to getting another shot at this one when (and if) ring dips come along.
Thanks Jeff D, part counter – part coach.
9:18 @225 with hrpu
Mince job today Max.. Crushed it!!!