Wednesday 4/23/2014 CrossFit Workout of the day
Warm up
3 sets of
10 Pass Thru’s
10 Dislocates
Then 5 Mins
5 Inch Worms
10 Knees to elbows
10 Plank ups
15 Hollow rocks
Strength/Skill
Complete 5 sets of the following complex
1 Strict Press
1 Push Press
1 Push Jerk
(From the rack)
Training (Met-Con)
For time
21-15-9
Toes to bar
Ground to Over head (155/110)
Scale options
TTB/ Knees to elbows/ weighted V ups
GTO: scale weight
Sub with Plate G2OH
2014 04 22
Metcon – 8:42 @ 135# scaled to power cleans to give shoulder a rest.
Nice work 530 crew!
65# for strength.. 5# higher than last week! Metcon- 11:04 @ 65#
Anyone else just dying at work right now? I feel like I’m moving like a turtle.
Agree with Brett, 5:30 was awesome vibe this am!
Strength #55. Metcon: 9:24 @45. A grunt fest at 7:30!