Monday 4/14/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs each
Inch worms
Russian KB swings
Squat stretches
Supermans
High knees
Strength/Skill
Back Squats
Take 20 Mins to build to a 10 RM
10-10-10-10
Training (Met-Con)
“The Jaugernaut”
15 Min EMOM
Min 1 10 wall balls (20/14)
Min 2 10 Power Cleans (135/95)
Min 3 10 Burpees
Proceed with the same format through the 15 mins
Scale options:
Scale weight on the ball
Scale weight on the power cleans
Scale number of reps
Scale round
Score is how many successful rounds completed
Example
14 out of 15
2014 04 13
14 rounds RX
Surprisingly, I took off a round of cleans, not burpees!!!
Backsquat: Last set of 10 @ 225#
14 out of 15 rounds RX
Surprisingly, I took off a round of cleans, not burpees!!!
185# on Backsquat
15 out of 15 at 135# – scaled reps back to 7 on the cleans – great metcon coach, got a little of everything in this one!
At desk, finally starting to cool down;
10 RM at 225#; PR
15 Rounds RX;
Great work out this morning.
Safe travels Jeff;
score was 15 at 65 lbs… and some extra burpees and wallballs in there thanks to coach, James.
Oh! and 135 on back squat. PR!! woot woot!
105 10 RM, PR!!!!
15 full rounds @ 65#
is it weird but i’m actually LIKING mondays?
#90 on 10R Backsquat – PR
15 rounds #55. Scaled to 10 WB, 6 cleans and 6 burpees.
225 on BS
15 Rds RX
Thanks for the well wishes guys. I’ll either be back in 3 weeks, or never. Ha!