Wednesday 8/13/2014 CrossFit Workout of the day
Warm up
shoulder stretches with Bands
“Baby Annie”
6 Mins
10 Double Unders
10 Sit ups
Increase by 10 after each set
Dynamic stretches
Strength/Skill
In 15 Mins
Barbell complex
5 Sets
2 Clean Pulls+2 Cleans
Training
“Hanging Elizabeth”
50 Double Under Buy in
21-15-9
Hang Power Cleans (135/95)
Ring dips
50 Double Under cash out
Scale options
Double unders: Attempt double Unders, count attempts as reps
Scale weight
Sub Ring dips w dips on boxes or feet on ground
2014 08 12
Great class 5:30, and great coaching as always James!
WOD – 9:29 RX’d. HC – 8/6/4/3 – 6/5/4 – 5/4. Ring dips 11/10 – 10/5 – 5/4. Both sets of DU’s unbroken (after breaking on first attempt in second round!).
Great WOD, really enjoyed that one. HC’s were the tough part!
Strength: 110#
Metcon: 7.31 @ 75# and box dips