Monday 4/28/2014 CrossFit Workout of the day
Warm up
400 Meter run
3 sets of
5 Squat stretches
5 Inch Worms
5 Mod Groiners
10 Wall Balls
Strength/Skill
Pause Front Squats
5-5-5-5-5
(Hold for a 2 Second pause down at the bottom of the squat)
Increase weight after each successful set
Training
800 Meter run
30 “Squat” Cleans (135/95)
800 Meter run
Scale options
Scale distance on run
Scale weight on cleans
Sub Cleans w KB Front Squats
2014 04 27
Front Squat last set of 5 @ 165#
Metcon: – 15:15 @ 105#, Happy Monday everyone!!!
Front Squat heaviest set of 5 @ 175 #;
16:47 on the Metcon @ 115#;
Stairs leading to the second run seemed a lot steeper than the first time around;
Front squat – last set @ 95#
Metcon – 15:20 @ 70#
Great start to a week 5:30!!!!!!
Last set front squats @ 125
Metcon: 11:35 @ 175.
legs legs legs
metcon 15:54 #45. Love all that fresh air!
Front squat, last set: 75#
Met-Con: 13.37 @ 45# and darn proud of it 😉
Front Squat 5 @ 165lb
Metcon 12:26 @ 105
Front Squat 5 @ 165lb
Metcon 12:26 @ 105