Wed 8/20/2014 CrossFit Workout of the day
Warm up
Shoulder stretches w bands
PVC pip shoulder stretches
Dynamic stretches
Barbell warm up
2-3 sets
3 DL
2 HPC
1 Jerk
Strength/Skill
5 sets in 10 Mins
Every min on the other min for 10 Mins
Perform
3 Dead Lifts
2 Hang Power Cleans
1 Push Jerk
Increase weight each set
Training
The Civilian Military Combine Pit WOD
“Delta division”
5 Min AMRAP
5 Ground to Over head (115/75)
7 Burpee box Jump Overs (20)
9 KB Swings (53/35)
2014 08 19
Fun workout! Love me some EMOM 😀
Got to 145 on the EMOM complex.
Completed 4th round of 5 GTO
Great job 5:30 Columbus Circle!
Man, I’m always so impressed by how strong you are, Alexis! Awesome work.
EMOM: Didn’t know that it was written that way, but i don’t think we were that are off the timing.
Last completed RD @ #165
Failed on the Jerk @ #175
Met Con: 3RDS + 2GTO Rx