Wednesday 2/19/2014 CrossFit workout of the day
Warm up
3 sets
30 secs each
Pass Thru’s
OH Squats
Duck walks
Sotts press
5 min AMRAP
Shoulder stretch w bands
5 Squat stretches
5 iron crosses
5 Inch worms
“Snatch progression”
Strength/Skill
Hang Power Snatches
5-3-2-1-1-1
Take 15 Mins to establish a 1RM
Training (Met-Con)
“So spicy”
7 Min AMRAP
2 Hang Power Snatches
3 Over Head Squats
4 Rack Lunges
(95/65) (115/80) (135/95)
Use the same load for all three movements. Choose weight based upon abilities and goals.
3 Min Rest
For time
30-20-10
Russian KB Swings (53/35)
Air squats
Scale options:
Scale weight
Coach’s will have subs for those with limited mobility
A peek at Sturdays open practices. Can you spot your favorite coach’s and fellow members
2014 02 18
WOD: 8 rounds #20 – 2:49. Considering that I started WOD snatches with a PVC pipe, I’m glad I was able to OHS #20 today. Thanks for the video memories of aerobics competitions! Today I heard James say “Feel the burn” and thought I was back in a Jane Fonda class. I hope he wears his blue spandex outfit tomorrow.
got over my fear of snatches to be replaced by OH squats!
5 rounds at 50#… today was spiceyyy for sure. 🙂