Monday 5/5/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs each
Hollow rocks
High Knees
Push ups
Air Squats
Spider-Man stretches
Handstand on wall
Strength/Skill
Front Squats w Tempo
41×1
5-4-3-3-3
Superset w 10-15 single leg Hip Bridges
Training
For time
10-8-6-4-2
Front Squats (135/95)
2-4-6-8-10
HSPU
Scale options
Scale
FS Weight or sub w KB’s
HSPU
Use AB Mats
Sub w Negatives
Pike push ups
2014 05 04
10:15 @ 125#. Front squats were v tough for me
Strength: 115-135-145-155-185
Met Con: 4:21@95 and pike presses
I did it super scaled, but it feel good to be back in the box in the morning.
My superscaled was 4:13 #55 with pike presses (weird). 50 med ball sit ups – 2:27 #12
5:16 @ 115#. Thinking I should’ve went RX. Next time.
Strength: 85-115-145-155-175
5:09 – RX @ 95lb