Monday 9/29/2014 CrossFit Workout of the day
Warm up
Hip stretches w bands
In 8 Mins perform as many sets as possible
5 inch worms
5 Spider-man stretches
5 squat stretches
10 Air Squats
10 planks 2 push ups
10 Lateral Lunges
Workout prep
Back Squat
5@ 60%
3@ 70%
1@ 80%
Strength/Skill
Week 4
20 RM Back squat
Add 5 lbs from last weeks number
If your a new member or someone who is not participating in the 6 week cycle
You will do
3X8
Training
12 Min EMOM
EVEN 12/14 Cal Row
Odd 7/10 Burpee pull ups
2014 09 28
Strength – 20 rep max @ 170# – this was a struggle today, barbell+sunburnt shoulders=ouch
Metcon – no clue was seeing stars the whole time
Monday is officially my 2nd favorite day behind Saturdays!!
following Brett on the Monday comment – great program today (just wish i could remember more of it);
Str – 210;
Have to agree, I’ve never looked forward to Mondays before.
Strength – 110
Can’t wait to collapse at my usual time of 3 pm.
STR: 20×1 #225
Met con: I was down to 10 cals and 7bpu’s
My full peripheral vision returned around 11am, and I still see Jesus when I look up at the sky.
Strength: 130#x20
Metcon: 10 and 6 across pretty much (a couple I hit 12 and 7). Whoa… Pull-ups change the burpee game. Is it PC to say that if “burpees suck”, then burpee-pull-ups blow?
20RM @ 210#
Metcon – worked at 12 cals and 7 burpee pull-ups. Couldn’t have done 1 more minute of work today.