Wednesday 1/15/2014 CrossFit Workout of the day
Warm up
W a PVC pipe
3 sets of
10 Pass Thru’s
10 Around the world’s
10 OHS
W an empty barbell
3 sets of
5 down and up shrugs
5 high pulls
5 power cleans
5 Front Squats
Dynamic Stretches
Strength/Skill
Barbell Complex
EMOTM for 10 Mins
(115/80) (135/95) (155/110)
3 Hang Cleans
2 Jerks
Training ( Met-Con)
For time
15-12-9
Hang Power Cleans (135/95)
Wall Balls (20/14) (10ft/9ft)
400 Meter run
Scale options:
Scale weight on HPC
Scale weight on ball
Scale distance on run
“You cant achieve victory without having to go to battle”
2014 01 14
11:42 RX. I missed running outside. The cold air is exhilarating!
14:34 scaled. Have to agree with Jeff, the run was great! Also did wallballs today at 14 lbs. for the first time during a WOD.. BOOM!!!
12:42 scaled 65#
15:13. The running was a shock to the system….it’s been so long! The Eric spotting made it worth it.
Going up the stairs was what did it for me. I managed unbroken cleans and wall balls on the last round, but those stars were murder and killed my legs before the running. 15:16, scaled on the cleans.
By the way, Tim’s spotting on the cleans in the strength section was very valuable. I hope it’s not too long before we do cleans again.