Monday 7/14/2014 CrossFit Workout of the day
Warm up
Hip stretches w Bands
3 Round of “STRICT CINDY”
5 Strict PU/10 Ring pull ups
10 Push ups
15 Air Squats
Strength/Skill
Back Squats
W Tempo
41×1
5-5-5-5-5
50%
60%
70%
75% across last 2 sets
% are based off your 5 RM
Training
2 Mins Max Thrusters (95/65)
1 Min Rest
2 Mins Max Cal Row
1 Min Rest
1 Min Max Thrusters
1 Min Rest
1 Min Max Cal Row
1 Min Rest
30 Secs Max Thrusters
30 Sec rest
30 Sec Max Cal Row
Scale weight on Thrusters
Sub BB w KB’s
Score is total # of reps and Cals combined
2014 07 13
Strength:: 185# on last 2 sets of 5
Training:
Thrusters : 21, 14, 5
Cal. Row : 36, 20, 10
Total: 106
Strength: I thought we did #195 on the last 2 sets. If we didn’t, we forgot to put weight on and it was a mistake.
Met Con: 104
Row 42, 21,11
Thruster: 17, 7, 6
I can’t remember if we put the 5’s on.. Hopefully Max will remember.
Training : 93 at 75#
15/10/5 thrusters
35/19/9 row
Training : 117 at Rx
20/10/5 thrusters
47/23/12 row
Strength – last 5 at 160#
Training: 104 @ RX
Thrusters – 21/15/10
Rowing – 31/16/7
subbed squats for high-hang snatches – last set of 3 @ 115#
Training: 116 total RX
Thrusters: 24 / 18 / 12
Cal Row: 34 / 18 / 10
Strength: 185# last set of 5
Metcon: 109 RX
Thrusters: 25/12/7
Cal Row: 35/20/10
John: Pretty sure we added the extra plates.
So 195# then on the last 2 set of 5…
First WOD in three weeks and glad to be a part of the all blonde crew at CC!
METCON: 90 @40. Took it easy on the BS since I have not lifted in a while – 60. Thanks Coach Q!
Awesome meeting Kaz today! 🙂
Strenth: 95# last 2 sets of 5
Training (scaled to 55#)
32/23
18/16
11/9 (90% sure that’s correct… Wrote it down but then I forgot the paper I wrote it on, lol)
Strength
Last set of 5 @ 145#
Met con
92 @ 60#