250 Meter row
3 Barbell Bear Complex starting from the Hang position
4 Shuttle runs
Jason MacDonald Plans for the Open – video [wmv] [mov] [HD mov]
0600 Tempo Run
5.5 miles Total
w/u: 2 mi easy, Tempo: 2 mi @ 6:30, w/d: 1.5 mi easy
My weight vest is in the office waiting for you.
Awesome, thank you!
Completely forgot to grab it at open gym, I’ll make sure to get it tomorrow morning.
Be mindful not to bend forward on your dip. It send the bar trajectory forward off the vertical plane and makes it hard to drop and lock under it. vertical dip and elbows underneath the bar, not perpendicular to your back.
Lot’s of good pr’s in 0600 this am. Solid work!
Great job Larry!
I missed 195 twice and then remembered to hold my breath.
110#(PR), I failed twice, but got it in the end! Thanks for the great coaching Tracey!:)
It was the same as my 1RM for push jerk. I just can’t get over the 205 hump.
If anyone is interested or needs a new pair of shoes, Running Warehouse has a selection of shoes at up to 50% discount. They have f-lite 230 in all black and a the new balance mt101, which is a good light trail/crossfit shoe. You can also get an additional 15% off by using code FB15D.
The CrossFit Games site is up and running so get registered today for The Open! And make sure you join the CrossFit Huntsville Team!
Nice job Justin!
130# PR Thanks for the push, Tracey!
Stopped in at Crossfit Hyperperformance in Savannah. Workout was Shoulder Press 3-3-3-3-3 and then Tyler.
Tyler: 9:56 was on the clock when I finished but it malfunctioned about 3-4 minutes in and they restarted it, so I’d say just over 13 minutes rx.