Friday 5/16/2014 CrossFit workout of the day
Warm up
10 Mins
5 inch worms
5 Squat Stretches
5 Iron Crosses
10 Sonics
Strength/Skill
Snatch Grip Deadlifts
3-3-3-3-3
Training
10 Min Ladder
3-6-9-12
Dead lifts (225/150)
Ring Dips
Scale options
Scale weight on DL
Scale ring dips w legs on ground
Or sub with push ups
2014 05 15
Strength: worked up to 225#. Grip was getting tough had to reset after each rep
Metcon:
Did hand release push-ups
Dead lifts@225#
Got thru 18 of DL with. 8 hand release p/u
Str – #245;
Metcon: Thru 18 DL + 5 on Ring Dips; LOTS of BRO REPS from Justin on the Ring DIps – #225 on the DL;
Friday already – good weekend all !
Great job this morning guys!!! Keep working on maintaining a good ROM on the dips…they are TOUGH and fall apart fast! 😉
Fun morning! Happy weekend folks!
Strength: 125#, damn hook grip.
Metcon: Thru 15 DL + 9 ring dips. Stuck to 9 ring dips on round of 9, 12, 15. Did negative ring dips…oy my chest hurts! But no band. Yes! Thanks Nicole for the awesome tips!!
Open gym action:
18 full rounds + 15 DL RX
Looking forward to getting back to regular schedule next week .
Strength : #245 (too heavy; form got bad)
Met Con: 15RDS + 19 reps RX
Last set of RR went to singles pretty much the while way through.
Got through 15 deadlifts and some ring dips, RX. No reps suck, but big thanks to my partner James for keeping it honest and no repping me. The only thing that sucked more was getting no repped by James and Coach Nicole at the same time!!!