Monday 5/12/2014 CrossFit Workout of the day
Warm up
In 8 Mins
5 Push presses empty BB
5 Front Squats
5 Thrusters
10 sonics
5 Spider-Man stretches
5 iron crosses
Strength/Skill
Front Squats
3-3-3-3-3
With 2 second pause at the bottom
Training
20 Min EMOM
5 Thrusters (75/55)
5 pull ups
5 Burpees
Score is total successful completed rounds
All 3 movements are to be done within the same minute.
Scale options:
-Scale # of rounds
Take off a round if you need a break
-Scale weight on Thrusters
*If you cannot maintain a proper “rack” position with the BB sub with KB’s
For this Workout Scale pull ups with ONE blue or red band. No KIPPING with a band.
If you cannot get into the band fast enough sub with 10 Ring rows
Or Scale the # of successful pull ups you are able to do without a band. Focus on performing quality reps.
2014 05 11
Wow, it got sweaty this morning!! Nice work 530am!!!
Last 3 of the front squat 215#
11 rounds rx
Awesome WOD this morning;
Mental and Physcial test; 14 for me, RX;
195 on the last 3 of the Front Squat;
great start to the week (other than the really sweaty subwary ride)
#needanothershower
530 left the box in a state of 100% humidity
last 3 on front squat 165#
Metcon – 16 rds RX
My metcon went from 20 min EMOM to 20 min AMRAP…. #sweattcityyyyyy.
nice job 530!
Strength #85 (5 more than last week). Completed 11 rounds #40 / 2 PU with blue band and 4 burpees. I can now do at least one good PU with a blue band.
I am glad to have read “Focus on performing quality reps.”. I know it is always a coaching priority but the students must always have this in mind as well, for their own sake. It can never be stressed too much.
See you at 19:30, I’m gonna rock it! I hope.