- 5min Jump Rope (Fast pace)
- 5min Stretching
SWOD: Athletes Choice
- Use this to work on a technique/s that you are not good at or use this to prep for the WOD. Either way it is up to you.
Metcon: CrossFit Open Week 2 WOD
AMRAP 15 min
- 9 Deadlift (155/100)
- 12 Push Ups
- 15 Box Jumps (24/20)
METCON: 6 rounds + 9 DL + 2 PU's @155#
ReplyDeleteterrible.Legs are still trashed from lunges
METCON = 6 rounds + 9 DL + 11 P/Ups
ReplyDeleteThanks Angela for watching my rugrats so I could do this and not make all those potty runs!
1 round with 100 lbs! Sorry guys it's all my back can do!
ReplyDeleteSWOD: worked on shoulder press
ReplyDeleteMetcon: 6rds + 9DL + 12PU's + 4 box jumps
as rx'd
Strength WOD:
ReplyDelete- Front Squats: 285x1, 257x3, 228x5
- Push Presses: 250x4, 225x6, 200x8
- Pull Ups: +80x3, +40x6, Unweighted x8
CFFB SWOD:
ReplyDeleteOverhead Squats: 135, 145, 155, 165, 175 (fail)
Bench Press 5RM: 195#
CFFB WOD:
10:00 AMRAP - 3 Push Press @ 155#, 10 T2B
7 rounds
Warm up/SWOD: 5,4,3,2,1 Pwr clean, clapping push ups, box jumps. Worked up to 95# pwr clean and finally did a ligit clapping push up.
ReplyDeleteMetcon: 7 rounds + 1 deadlift (16in box)
had no idea I could do clapping pushups...sweet
ReplyDeletemetcon: 6 rnd's +9 dl/12 pu/3 box jumps rx'd
Warm up/SWOD: same as Melissa w/20" box
ReplyDeleteMetcon:7rds + 3 deadlifts as RX'D!!!!
That kicked my ass and then drug it around the parking lot using soccer players as speed bumps!!!
Did CrossFit Endurance WOD #2
ReplyDelete8 200 meter repeats with a 2:00 minute rest between each.
1:40
1:40
1:44
1:42
1:52
1:47
1:54
1:40
I did this Metcon on Wednesday...8 rounds + 9 DL + 12 pushups as Rx'd...Erica can attest to the fact that I was about to throw up and it took me like a half hour to recover!
ReplyDelete8 rounds + 1 dead lift as rx'd
ReplyDeleteThanks Erica!
8 Rounds + 9 Deadlifts + 10 Pushups
ReplyDelete