Wednesday 2/12/2014 CrossFit Workout of the day
Warm up
10 Min AMRAP
5 Inch Worms
5 Squat Stretches
5 strict pull-ups /10 ring rows
5 Push ups
10 Hollow rocks
Workout prep
Spend 10 Mins
2 sets w empty barbell
3 rounds unbroken of
3 dead lifts
2 Power cleans
1 Hang Squat clean
Then build up to starting weight.
Training (Met-Con)
“Ooooof”
In a running clock of 30 Mins
60 Double Under buy in
(scale with singles)
Then
5 Sets of
3 Unbroken rounds
3 DeadLifts
2 Power Cleans
1 Hang Squat Clean
Perform 3 unbroken rounds (no letting go of the bar, you cannot reset on the ground)
3 unbroken rounds equals ONE set.
rest 2-3 mins in between sets
Goal is to perform all 19 reps (3 rounds) unbroken
If you are successful, you MUST increase weight on the next set
If you fail, finish the set and attempt the same weight on the next set
Score is your heaviest successful completed set
This is a barbell complex. The goal of a complex is to push your anaerobic threshold. You push as hard as you can for a small amount of time, you rest and then you do it again. Think intense intervals. Short burst of maximum out put. If you push hard and use the appropriate weights you will have a good time 🙂
2014 02 11
This wod was painfull !!
Completed 135#
I failed twice at 140
Love lifting heavy ish!
Completed 135#
Failed on 5th set at 140#
Grip is shot, already spilled my coffee!!!!
Umm I have never felt my legs arms and hands tremble so much at once. Felt like I was doing the harlem shake everywhere.
Completed 70# up until very last rep.. failed final hang squat clean. ohhhh my.
Completed 105# failed at 115# on the 5th set. Damn grip!
I only completed 125# on my 3rd Rd.
Tried 2x at 155#. Got through 11reps but slamming the weight into my quads was f’ing painful.
I like this one. May have to try it on my own down the line.
Completed 105# ….failed on my power cleans @115#…. DAMN CLOSE !!!!!
Completed 50#. Failed on the last round but succeeded on do-over (although it wasn’t very pretty.) Inspired watching Bronagh go for #115!