Wednesday 9/24/2014 CrossFit Workout of the day
Warm up
8 mins
10 Pass Thru’s
10 dislocates
10 KIPPING swings
10 Burpees
10 sonics
Strength/Skill
Over head Barbell Complex
5 sets of
1 Push press
2 Push Jerks
Build to a successful heavy set
Training
3 Rounds for time
20 TTB
400 meter run
2014 09 23
strength 155 – should have gone heavier here
Metcon – 8:09 RX
Strength – Subbed with 1 strict press, 2 push press – 5th set at 75#
Metcon – 10:22. Subbed with row. Working on stringing together K2E vs. singles T2B
Strength – 145#
Metcon – 9:53 with those lying down legs to rig thingys.
Strength – 155#
Metcon – no idea. Somewhere in the 9s. Just happy I didn’t rip. Subbed K2E though. Rome wasn’t build in a day.
#trackyoursh*t
#whatkindofgymisthis
#thosearentevenrealweights
Strength: 95# heavy but not failing.
Metcon: No idea. Somewhere between 11 and 13 minutes I think. Slowwww TTB and subbed rowing.
Also, Jeff D… #hashtaghappy?