Wednesday 7/23/2014 CrossFit Workout of the day
Warm up
Banded hip stretches
6 Min EMOM
Even 15 Jump Squats
Odd 5 pull ups+ 5 Burpees
BB warm up
Strength/Skill
BB Complex
5 sets
3 Clean Pulls
2 Hang Power Cleans
Training
“Ze Grip”
For time
12-11-10-9-8-7-6-5-5-3-2-1
Toes To Bar
Hang Power Cleans (155/110)
Deadlifts (155/110)
Scale options
Scale TTB w K2E or weighted V ups
Scale weight
2014 07 22
Strength – made it to 75# on 4th and 5th set
Metcon – DNF made it to through 7’s and 6 hang pull cleans
Killer wod’s for my first week at EVF. great job 5:30!
Ugh.
I simultaneously never want to see this workout again, and want to hit it again RX in a few weeks with a 30 min time cap.
Q?
my hands look like they went through a war.
just started round 6 at 75#
i agree with jeff – ugh bleh meh frh nhefwdvjsdnxcbvk.,d
Ughhhh is right my grip and hands are destroyed right now
165# on last set of complex
Metcon @ 135 got to the 3rd rep of cleans in round of 7 (***I started my rounds with cleans)
Metcon @ 115, got 3 reps of cleans in round of 5
I also started on cleans. Got through the deadlifts on the round of 6 @ 85#. Subbed weighted V-ups with a 20# medicine ball for TTB.
119 Reps ( 7 short of completing the rd of 9) @ #155
Couldn’t give myself a proper shave, or tie my shoes or pick up my son.
Were you able to blend your smoothie?
I used my teeth to get the ingredients and turned the blender on with my chin. Improvise, adapt, overcome!
Fifth set at 105#
“Ze Grip”: Completed at 17.49 or 17.39, brain was a little fuzzy so not entirely sure which (scaled with 75# and k2e)… Somehow did not rip.
Metcon at 115. Finished round of 8 + 8 reps.
Workout sucked, but at the same time wish it didn’t have a time cap and I could have finished the whole thing. Crazy – that’s why I love xfit
Sorry about the time cap 5:30am. It was a tough workout. Make sure you all take care of your hands. New skin will help tremendously. Prep H (booty cream) works wonders as well.