Wednesday 8/27/2014 CrossFit Workout of the day
Warm up
Shoulder stretches w bands
3 sets of
3 Dead lifts (empty BB)
3 Hang Power cleans
3 Front Squats
3 Cleans
Dynamic stretches
Strength/Skill
EMOM for 10 Mins
Perform a set every other minute
2 Clean Pulls
1 hang Clean
1 Hang power Clean
Increase weight on each set
Training
10 Min Cap
In ten mins get as far down the ladder as you can
10.9.8.7.6.5.4.3.2.1
Hang Power Cleans (135/95) (155/105)
Ring Dips
2014 08 26
Strength – last set of complex at 165#
Metcon – @ 135# finished the ladder at 9:59
Strength: last set at 185
Metcon: @135# dips on the box..8:00
Strength – got up to 135 today (should’ve gone heavier but my shoulder was a little achey)
WOD – 7:02 @ 105lb – used the orange (middle thickness) band on ring dips
Still trying to work on elbow speed – 155# for the last strength set
Metcon – 9:03 @ 135#