Monday 2/24/2014 CrossFit Workout of the day
Warmup
7 Min AMRAP
7 Squat Stretches
7 Inch Worms
7 Groiners
7 Back Extensions
7 Strict Pull ups
Workout Prep
Hang Squat cleans
Take 3-4 sets to work up to working weight
Training (Met-Con)
“Donkey Kongs Revenge”
Ascending ladder
Descending ladder
Of
Burpees over bar
Hang Squat cleans into Thruster (115/80)
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Scale weight on Thrusters
Burpees over the bar means you can jump or step over the bar.
2014 02 23
14:00 RX
I actually think squat clean thrusters rival deadlifts for the most complete strength movement.
I feel like i got Donkey Punched by Donkey Kongs revenge
DNF – 8+4 hang snatch thrusters RX
Agree Donkey Pucned indeed.
DNF also 8 +4 rx; I lost the mental battle today.
Hope to see this one again.
9 + 3.. lots of ‘ooommph’ angry noises today… good job 530.
DNF 8+4, I lost my mind in the middle of the WoD and did the 6th Round 2x.