Wednesday 4/2/2014 CrossFit workout of the day
Warm up
5 min Mobility work
10 Wall Squats
4 Sam son Stretches
5 Spider-Man Stretches
10 Pass Thru’s (PVC pipe)
10 Dislocates
Then
W an empty barbell
1 set of a
Clean and jerk progression
Strength/Skill
In 15 Mins
Clean and Push Jerk
3-3-2-2-2
Touch and go from the ground
Beginner: work on skill
Intermediate: work up to a moderate set of 2
Training (Met-Con)
For time complete the following
50 Double Unders
20 “Squat” Cleans (135/95)
30 Power Cleans (155/110)
Scale options:
Work on connecting double Unders.
Do not exceed more than 20 attempts
Scale # of reps
Scale weight on movements
2014 04 01
Deloading!!!!!
Strength: 145 for last 2
Metcon: 7:59 @ #105.
I LOVE deloading, its soo much easier!!!
Strength 115 on last 2
Metcon: 8:12 @ 95#
Strength #55. Metcon 7:57 @45.
Honestly, i don’t think i could’ve gone heavier today if i wanted to #flailingarms
Strength @ 55# on last two to work on form
Metcon: 9:13 @ 55#
Max and I spent more time complaining about how sore we were during strength so I don’t even know how high we got.
Metcon 6:44 @ 115#
Btw, after 14.5, Melissa is the new rabbit.
Lies. You never complain
Ever!
Ha. I think we got to 145# but cant be certain
Metcon: 7:42 @ 115#
115# on the final 2 clean and jerks
10:08 on the metcon at 85# Wasted a bunch of time upping the weight to 115# for the power cleans before realizing that that was stupid and dropping back to 85#
jerks!
130 strength
6:42 on the metcon. Forgot to switch the weights on the power cleans. Whoops!
dear 14.5,
when will i feel normal again?
love, brynn
No where near Rx, but with Hootie and the Blowfish pumpin in the box, I pushed they at 7:25 @ 95lbs.
And my DU’s are getting better!