Wednesday 6/25/2014 CrossFit Workout of the day
Warm up
Shoulder traction with Bands
2 mins each arm
2 sets of
5 inch worms
5 Air Squats
5 Burpees
5 Spider-Man stretches
Clean prep work
1 Hang Power clean (hips)
1 Hang power Clean (knees)
1 Front Squat
1 Hang Clean (hips)
1 Hang Clean (knees)
1 Front Squat
Workout prep
3 sets of
2 Dead lifts
1 Hang Clean
1 Power Clean
Practice and build to a starting weight.
Training
“Gorilla Complex”
5 sets
Complete 2 rounds without dropping the bar. That will count as 1 successful set
Rest 2-3 mins between each set
3 Dead lifts
2 Hang Power Cleans
1 Hang Clean
Score is your heaviest successful completed set
2014 06 24
Grip was so weak father this I Struggled carrying milk home from the store.
1:135
2:145
3:155
4:165
5:170
Failed in the 2nd round of hang power cleans
These workouts kill me. I worked up to the last set at 100…attempted 105 but couldn’t handle it.
Loved this one! Went up to 100 and it was already my 6th set so couldn’t try heavier. But now I’m a total expert on clean vs power clean so Coach James Fonda won’t have to yell at me anymore.
Completed 115# on set 3. Was one rep short at 125# on set 4 and 3 reps short at 130# on set 5.
completed set 5 @ 75#… wanted heavier but just getting back at it (see what I did there?)
#135, 145, 155,165, 170 (cheated on the very last rep by power cleaning it instead of an ass to the grass hang clean)
55,65,70,75,80 and stayed there for 2 rounds – Lisa and I flew through this so we did an extra
Round 5 at 145# complete. For the record this WOD was awesome today. I’d love to see this type of programming more often. Thanks for a good Wednesday Coach.
Love it folks! Great job. Keep practicing, always look to make the improvements. Glad you all liked it.