Warm-up:
200 Meter run
Teams of 2 complete the following:
100 Single unders
50 kettlebell swings
200 Meter run
Workout:
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders
Post time to comments.
Powerlifting:
A. Push Press. Push Jerk. Split Jerk. 1.2.3. x 3 sets; Rest 5:00
B. Strict Press 4 x 3 reps @30×0; Rest 3:00
C1. Kettlebell push ups 4 x 20 reps; Rest 1:00
C2. L Pull-ups 4 x 10 reps @21×1; Rest 1:00
WOD Demo withΒ MM CrossFitΒ – video [wmv] [mov] [HD mov]
Dennis!!!! Looking forward to your coaching this weekend.
I like this shoulder crusher.
Wow…. one day when I have double unders if ever I will love these workouts…..eh maybe not!
Dennis!! Nice picture! π
Rx’d 13:40
Shoulders are smoked.
12:05 rx’d. This one was fun:)
Thanks to Mandee for the great coaching!
YESTERDAY:
Strength:
EMOM for 5 Min 3 Power Cleans @ 185
Complete
Front Squat 5×3 AHAP 5 second pause at the bottom of rep 1.
205-225-225-245-245
Conditioning:
3 sets ALL OUT
Row 250m
1 Arm KB Snatch, 10 Reps (5 per arm) 1.5 Pood
Rest 5 minutes between sets
Complete. Not really timed. Around 1:20 per round.
Core: 50 sit-ups: Complete
TODAY:
Strength:
5×1.2 Push Press-Split Jerk, Rest as needed
185-195-200-200-200
CFHSV WOD: 11:31 as rx’d
9:19 rx’d
Nice!!
15:30 scaled to 25 DU each rd, Rx’d weight. I. Hate. Double Unders.
12:19 Rx’d Great WOD
17:55 rx’d. My shoulders are trashed. Thanks to everybody at 9am who helped push me through this one. I suck at double unders!
^ Oops! That’s my time! Daniel doesn’t suck at double unders! π
9:36 rx’d
No, Daniel does not suck at Double unders! Great time!
I wish I had double unders down so I could hate them too! Got to find my rhythym. Can’t even spell it.
I was actually wondering who talked Daniel into coming to the 9am class. π
12:28 rx’d
This was interesting after doing “Mcghee” Sunday and the
sprint/power-clean/push-jerk WOD yesterday. This is from
Crossfit Nomad: 3 rounds for total reps:
90 secs of 135# power-cleans
90 secs rest
90 secs burpees
90 secs rest
Total: 121 reps
Steve! Come back to 9am! π
9:22 rx
10:06 rx
21:24 Rxd
took me forever..but my double unders were good…i rested a LOT!! cant ever breathe…and I noticed I was doing my push presses with a really narrow stance, making it harder to link them..once i figured that out, it was a little easier…