Friday 4/25/2014 CrossFit Workout of the day
Warm up
400 Meter run
Then
In 8 Mins
10 Pass Thru’s
10 Over Head Squats
10 Hollow rocks
5 Squat Stretches
Strength/Skill
In 20 Mins
Over Head Squats
5-4-3-2-1-1-1
Build to a 1 RM
Training
“The abyss”
In 12 mins
Climb as high as you can
3-6-9-12-15….
OHS (use 75% of 1 RM)
Box Jumps (24/20)
Run 200 meters between each round
Scale options:
OHS if you cannot perform the OhS sub with Front Squats
Scale height on box
Scale distance on run
2014 04 24
110# OHS PR! (5# weights under my heels helped my form a lot)
Finished rd of 12 @ 75#
Awesome job Frank! Nice PR pal!
Metcon with front squats at 115# almost got through round of 15
How’s the OHS coming along pal? It’s a rough fight but keep working on that mobility. Turn your weaknesses into your strengths.
nothing overhead until mayhem, trying to work through this lingering should/neck issue. Hopefully get back after OHS in next week or 2
On a positive note I pr’d my 1 rep front squat at 185
Shout out to the ULF who not only pr’d his 1 rep OHS at 135#, he end up throwing on 145# and doing 3 reps, such a beast!!!
Nicole put a 12 min time cap on 6:30 class but I finished at 13:05 #20. Tough day. TGIF.
Awesome job Kaz! The workout was written as a 12min Ladder 🙂
Same results as Frank!
OHS 110#
Metcon = got through the round of 12 @75#
115 lb OHS-Not enough time to finish last two 1 reps!
85 lb OHS- Got through full round of 12 and did 9 OHS of 15.
Good workout! Thank you!