Wednesday 3/19/2014 CrossFit workout of the day
Warmup
5 Min AMRAP
20 Jumping Jacks
5 Squat stretches
5 Scorpion Stretches
4 Samson Stretches
10 Push ups
15 Ring rows
Then with an empty Barbell
2 sets
3 x Hang Power Snatch (hips)
3 x Power Snatch (shins)
3 x Hang Power Clean
3 x Power Clean
3 x Push Jerk
Workout Prep
3 sets:
5 Touch and Go Power Snatches
5 Touch and Go Power Clean & Push Jerks
Build to weight used for workout.
Men’s Weight Options: 135, 115, 95, 75
Women’s Weight Options: 95, 80, 65, 55
Training (Met-con)
“ISA-GRACE”
“Isabel”
30 Snatches (135/95)
immediately followed by
“Grace”
30 Clean & Jerks (135/95)
There is a 12 minute time cap on this workout. Scale accordingly
Post time and weight used to comment section in blog
Kim hitting a big PR and Klara making her coach proud by learning to levitate for supercleary photo’s.
2014 03 18
7:57 @105#
Probably should have gone 110#
115 felt heavy in warmup
Need to have a 5lb adrenaline adjustment when the clock starts counting done
8:47 @ 75# Could maybe have done 85#
My arms are kinda jelly now
And bringing up the rear 9:09 #25 (5 more because of help from coach Nicole on the snatch last Sunday)
10:27 @ 65# and some rips that make me cry every time I wash my hands. Woof.
8:52 @75#. Too light for the snatch, but the grip needs some serious work on the C&J!
#ForearmsAndCalves