Friday 5/9/2014 CrossFit Workout of the day
Warm up
1 min Singles
2 mins Double under practice
Then
3 sets
5 hang power cleans
5 Spider man stretches
10 super mans
10 Good Mornings
Strength/Skill
Hang Power Cleans
5-4-3-3-3
Training
21-15-9
Hang Power Cleans (135/95)
70 Double Unders between each round
Scale options
Scale reps
Scale weight on PC
Sub Doubles with 140 Singles
2014 05 08
10:08 #55.
3 RM @ 80#.. need to work on my shrug!!
7:25 METCON @ 70#
special shoutout to the visitors we had this morning, i hope they enjoyed my cleans. 😉
my time is way off as I was watching Brett and Max with utter jealousy when I still had cleans to go.. #losinit
165#HC on last set of 3
Metcon- 7:56RX
This one was a sweatfest
155# on last set of 3
Metcon – 7:36 @ 115
Had fun with this one, i think we scared the sound dudes and dudette
Today is my one year anniversary at EVF/Crossfit!! I came in for my free intro class May 9, 2013. What a great year! I’ve never worked out this long without stopping for a year or 5. EVF and all of the coaches and members are awesome! Here’s to another year!
135# for 3 reps on hang power cleans. Got 2 up at 14# but couldn’t get the third.
11:53 on the metcon @ 115 with single unders.
Felt great to be back after a two week layoff. My foot is only mildly sore after all the jump roping.
145 @ 3 reps
10:15 w/ 115 # and the 140 singles. this was a fun one, but very sweaty
good times this AM
HPC 155# x 3
WOD: 125# with a mix of singles and doubles, sometime between 9 and 10 min… major grip failure toward the end
9:10 @ 95lbs