Thursday 7/3/2014 CrossFit Workout of the day
Warm up
3 sets
45/15
Inch worms
Samson stretches
Iron cross
Russ KB swings (light)
Strength/ Skill
Complete in 15 Mins
“Complex for MERICA”
5 sets of
3 DL’s
3 Hang Power Cleans
Build to your heaviest successful set
Training
10 Min AMRAP
Take 70% of that finishing weight
and Complete as many rounds of
“The guns of freedom”
3 DL’s
3 Hang Power Cleans
3 Lateral bar hopping Burpees
Choose the weight wisely
For MERICA!!
2014 07 02
So much patriotism in this post.
I will be coming in geared up
Really liked this WOD coach.
This was fun! thanks coach Q for all the cue’s, made my 1 Rep Max, my new 3 Rep Max. Can only get better from here.
Have a great 4th everyone… Murica!
Failed on the last hang clean of 100lbs for skill and did 14 rounds + 2 deadlifts @70lbs for the WOD – liked this one, now I just need to get some star spangled yoga pants…..
175# Strength. New PR. 17 rounds plus 4 reps @ 125# for the WOD.
Great WOD. Really enjoyed that. Very patriotic.
155# for strength
Not so great 13 rounds at 115#