Monday 6/30/2014 CrossFit Workout of the day
Warm up
Banded shoulder stretches
3 sets
10 OHS (PVC/BB)
10 Supermans
5 Inch worms
5 Squat Stretches
5 iron crosses
Strength/Skill
OHS
5-4-3-2-1-1-1
Build to a new 1 RM
Training
Complete the following for time
Run 200 meters
30 OHS(95/65)
Run 400 meters
30 Wall Balls (20/14)
Run 600 meters
30 KB Swings (53/35)
Scale options
Scale weights
Sub OHS with Front Squats
Scale # of reps
Scale distance on run
2014 06 29
First day back from is never easy, especially when recovering from toe Herpes
No pr’s today finished last set of 1 at 105
Metcon – 13:15 @75 OHS
No pr here either.
Metcon – 10:46 rx.
PR of 165# on the OHS.
Metcon – 8:55 Rx
11:41 @ 75#.