Sat 8/30/2014 CrossFit Workout
Warm up
IN teams of 2
W an empty barbell
3 sets
5 STO
5 HPC
5 Burpees
Dynamic stretches
Training
“Throwing Down”
Workout 1
In teams of two.
each team will take 10 Mins
To Find a 3RM
Push Jerk
Score is combined weight
(The bar is taken from the rack)
5 Min Rest
Workout 2
In teams of two
In 12 Mins
Climb as high through the ladder
2-4-6-8-10
Hang Power Cleans (95/65)
STO
Bar facing Burpees
1 teammate goes at a time. Complete all three movements as fast as you can, then the next teammate goes.
Two feet take off over the bar and must face the bar while performing the Burpees.
Score is highest completed ladder by both teammates
2014 08 29
Fun morning partnering with Rich B! Kept jerks light and used as extended warmup for ye ‘old creaky shoulders…worked up to 105 I think. WOD -finished set of 12@95. Sorry if I slowed you down Rich, you we’re kill in’ it! Thanks coach J for stepping in starting off the wknd right 🙂