Wednesday 4/16/2014 CrossFit workout of the day
Warm up
In 8 mins
5 strict pull ups (no bands) do negatives if you cannot perform a PU
10 Push Presses
10 Dead lifts
5 Squat Stretches
5 Inch worms
Strength/Skill
Strict Press
2-2-2-2-2
Superset with
20 Band Pull Aparts
Training (Met-Con)
10 Min AMRAP
5 Shoulder to Overhead (135/95)
10 Pull ups
15 Dead- Lifts (135/95)
Scale weight
Scale pull ups
Use a band or sub with 5 Negatives to get stronger
Scale reps
2014 04 15
Strict press: 165# x2 PR!!!!!!!
Metcon: 4 rounds RX
Strict press @ 45#
Metcon: 3 rounds +7
Strict press @ 75#
Metcon: 3 rounds + 8 @ 80#
Way to go John!!!!!