Saturday 5/16/2014 CrossFit Workout of the day
Warm up
In 10 mins
200 meter run/row
Then
AMRAP
10 Push ups
15 Air Squats
1 min plank
1 10-15 sec handstand hold
Dynamic Stretches
Workout prep
10 Mins
Take 4-5 sets to build up to working weight
4-5 Hang Power Cleans
P
Training (Met/Con)
“Sin City”
In teams of two
In a running clock of 30 Mins
Run 1600 Meters
(1person can run at a time. Divide the run up evenly)
Then Complete 14 alt Rounds of
5 Hang Power Cleans (135/95)
5 HSPU
(Alternate and Divide the rounds up evenly)
Then row as many meters as you can
Only 1 partner can work at a time
Score is team number of meters
Scale options
Scale run
Scale the weight on HPC
Scale the # of rounds
Scale HSPU with pike push ups
2014 05 16
Super fun working out this morning with the 8am crew. Guess it was a buy in for the row 🙂
Awesome partnering up with Damon! He crushed that row and handled the HPC like a toy.
Awesome all the way around today. Energy was super, wod was a blast and guest appearance-partner with coach q!
Long row to Sin City – thinking it’s an island. 3555 meters for us – RX for coach and 135/scaled hspu for me.
Rest tomorrow and looking forward to big week – capped by Murph.
Enjoy the rest of the weekend.
.
Thanks for the tweaks / tips in the cleans Coach. Glad I did them RX. Brian and I cashed out at 2361 in the Row.
Always fun partnering with Justin
3371 rx