Wednesday 3/26/2014 CrossFit Workout of the day
Warm up
5 mins
“CINDY”
5 push ups
10 pull ups
15 Air Squats
Then Barbell warm up progression
W an empty barbell
3 up and down shrugs
3 jump shrugs from mid thigh
3 jump shrugs from shin
3 Power Cleans from Hip
3 power Cleans from mid thigh
3 power Cleans from Mid Shin
Strength/Skill
Power Cleans
5-4-3-3-3
Build to a 3 rep max
touch and go from the ground
Training (Met-Con)
BENCH MARK
10 Min Time Cap
“Power Elizabeth”
21-15-9
Power Cleans (135/95)
Ring dips
Scale weight on bar
Scale Power cleans with hang cleans
Sub Power Cleans with KB swings
Rings dips: use band or place feet on box
Sub with HR push ups
2014 03 25
#175, 3 rep max on PC
7:03RX – Power Elizabeth
Great job 5:30am
135# 3 rep max power cleans
6:55 @ 95# with HRPUs
My hands are angry with me.
6:58 @55#. Just looked in my log book – one year ago my one rep max on a clean was #50! Great job 7:30.
Power Elizabeth: 9:49 @ 95 lbs.
New 2-rep PC max: 115 lbs.
Boobs got in the way of the third. Dang boobs.
115# power cleans
Power Elizabeth @95# w red band on rings 6:09
80# power cleans
Power Elizabeth @60# 8:17… should’ve done #65 but got nervous at the last second and changed my plates…. woof.
3 Rep Max Power cleans at 155#
7:23 WOD at 115# and purple banded dippers.
#180 on PC
9:44 RX on PW Eliz