Monday 7/28/2014 CrossFit Workout of the day
Hip stretches w Bands
3 Round of “STRICT CINDY”
5 Strict PU/10 Ring pull ups
10 Push ups
15 OHS (PVC)
Strength/Skill
Back squats
5-5-5-5-5
60%
70%
75%
85% across last 2 sets
% are based off your 5 RM
Training
7 Min AMRAP
7 OHS (95/65)
40 Double Unders
Scale options
Scale weight
Sub OHS w FS
Perform 80 Singles
2014 07 27
Got to 185 for my 85%-5RM and made it through 7 rounds RX on the WOD… and then I almost died 🙂
Whoa!!!! You crushed it! Good to see you back!
185 on last set of 5
Got through 5 rounds @ 75#, and mix of sloppy doubles and singles, damn olys f’d me up
Last 2 sets of 5 at 215# (I think)
4 rounds plus 3 OHS @95#
Mix of doubles and singles.. Mostly singles
Strength: Last 2 sets @ #205
Met Con: 5Rds +3 reps (Mod: FS@#115 FS for OHS and Mixed my 2xUD’s with singles)
John is correct it was #215 on the last 2 sets of BS
Strength: last 2 sets @ 100#
Metcon: 4 rounds plus 7 reps plus 20 singles.
for 7 min this sure was humbling
Typical Monday subbing of squats w/ snatch complex
6 rounds plus 5 OHS @ 95# – did DUs for the first 2 rounds then subbed w/ singles (shin splints were acting up)
Last two sets BS @ #110
Metcon: 3 doubles shy of 7 rounds. (Mostly doubles but I think a few singles got counted in there so I did 50s, subbed FS for OHS.)