Monday 8/18/2014 CrossFit Workout of the day
Warm up
Hip stretches w Bands
In 8 mins
5 Inch Worms
5 Spider-Man stretches
5 Burpees
10 sit ups
10 push ups
10 Air Squats
Strength/Skill
Front Squats w Tempo
42×1
3-3-3-3-3-3
%based off 1RM
50%
60%
65%
70%
75% across last two sets
Training
“TABATA Milkshake”
8 Rounds of each
20/10
KB Swings (53/35)
1 Min Rest
Air Squats
Score is lowest # of rounds combined
2014 08 17
Felt great to be back with the 530 crew.
Strength – last set of 3 @ 155#
Metcon – lowest combined score – 22 reps
Happy Monday!
Lot of 530 back in action after various breaks – plus we got to partake in the filming of Coach Q’s “Behind the Music”
Strength: last set of 3 @ 185#
Training: lowest combined score of 26 (10 KB swings / 16 air squats)
No cameras at 6:30 class. I was insulted. Unless there were hidden cameras ???
Front squats: 135#
Metcon: 23 reps
Love those tempo squats!
Last set @ 165
Lowest combined score of 33 on the WOD
Strength: # 185 for the last two sets
Met Con: 22 combined
KB: 10 @ #53
Squats: 12
#185 on last 2 sets of FS
Metcon: 23/24ish, I think
Good to be back with the 530 crew