Friday 5/23/2014 CrossFit Workout of the day
Warm up
10 mins
1 min Plank (full prone position)
10 Dead lifts (empty BB)
10 SDHP (empty BB)
5 inch worms
5 Samson stretches
5 Iron Crosses
Strength/Skill
Deadlifts
5-5-5-5-5
Work up to 75% of 1RM
Training
21-15-9
Rack Lunges (75/55)
Sumo Dead lift HP (75/55)
Lat bar hopping Burpees
(2ft take off)
Scale options
Scale reps
Scale weight
Sub BB for KB
Step over bar
2014 05 22
7:24RX
This metcon should be called “The Foot Burn”
Hope everyone has a great holiday weekend
7:59RX
I don’t know if there’s anything anyone could ever do to convince me burpees are fun.
Just sayin…
275# on 5 rep DL
10:31RX on Metcon – 1repMax,Wolf and Jay crushed the WOD…WOD crushed me!
Happy MDW everyone!
10:45 RX, love me some rack lunges.
125# DL
13:14 RX
First RX workout since I joined!! 🙂 Happy Friday!
7:48 RX
happy memorial day weekend.
“get you some fist pumping this weekend” – fictional Coach Q quote
165# 5RM DL
9:00 RX
Nice way to start the weekend!!