Tuesday 6/4/2013 WOD
Warm up
200 meter run
Squat Stretch 3x 5 seconds
Iron Cross 3x 5 seconds
Spider man 3x 5 seconds
10 Groiners
Full Plank hold 1 minute
200 Meter sprint
Strength
Front Squat with tempo
31×1 As you descend on the squat, count for three seconds, pause at the bottom for 1 second then explode up
rep wave 3-3-3-3-3-3
First three sets are light to medium, second set of wave is medium to heavy
Training
20 Front Squats (115/80lbs)
10 Hand release Push-ups
200 meter sprint
10 Front Squats
20 Hand Release Push ups
200 meter sprint
5 Front Squats
40 Hand Release Push ups
200 meter sprint
This triplet is a straight burner. No pacing on this one. We are channeling our inner Vin Diesel and going for fast and furious. Clean the bar from the ground and GO!
Cash out
50 Weighted Sit ups
Make’em sizzle 🙂
Check out this quick video on CrossFit’s definition of INTENSITY
Andrea Ager catching you NOT putting your equipment back.
2013 06 03
FS
135-155-175-185-205-225
Metcon 7:08 Rx’d
Front squat: 55, 65, 75, 85, 95, 105, 115
Next time, I want to start at a higher weight to make sure I have time to build up to a heavy set of 3
Metcon: 9:11 rx
Awesome job Noelle!