Warm-up:
200 Meter run
Partner Handstand holds
200 Meter partner run w/Kettlebell
40 Total Kettlebell swings as a team
Workout:
A. Shoulder Press 4 x 4 @85% 1RM
B. 10 Minute AMRAP
10 Kettlebell wall ball shots
10 Wall ball sit ups (abmat, anchored)
10 Cross grip pull ups
“Q&A With Ben Bergeron” CrossFit Journal preview video [wmv] [mov]
1630 votes for an AMRAP Hammock WOD Tomorrow!
Those new camping hammocks are great. I grew up in the old net hammocks. First time I saw these, it was like… yeah, it’s a hammock. Whats the big deal. Then, I slept in one. Amazing.
One of those and a rain fly… no need for a tent.
This is what I plan on doing today.
Tracey! I love this…impromptu naps are the best 🙂 Btw, this workout looks fun!… Kettlebell wall ball shots? I’m bringing a helmet…
Abmats make great pillows…. Trust me.
Kettle bell Wallballs shots? Is that a joke, or a type-o?
I always wondered what went on at the gym mid day…..
Man, if I can’t get out of work on time for this one, I’m gonna be mad! 🙂
Pound for Pound movements have been announced. Who’s going??? I might need some help figuring out which category I fall into – I can’t find where it tells the diff between Intermediate and Advanced categories.
http://www.crossfitmontgomery.com/pound4pound/events/movements/
Nevermind. Just found it.
http://www.crossfitmontgomery.com/pound4pound/divisions/
0530 TRACK – SHORT INTERVALS
w/u: 2 mile easy
Main: 10 x 200m, Rest 2x 200m run time (run 34 secs, rest 1:08)
Hold splits within 3-5 seconds
0:34.7, 0:34.0, 0:34.5; 0:35.8, 0:33.2, 0:33.9, 0:33.7, 0:33.1, 0:32.6, 0:34.2
w/d: 2 mile easy
Has anyone picked up one of the red-handled jump ropes that CFHSV is selling that has athletic tape around the bottom of the handles?
Home Gym:
BB Gymnastics:
5×1 Power snatch @ 95lbs 75 sec rest
5×1 Clean and jerk @ 135lbs 75 sec rest
3×2 Clean Pulls @ 205lbs 75 sec rest
Then
21-15-9
squat cleans @ 115lbs
pullups
=11:40
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