04082014

 In Blog, Workout of the Day

“STRENGTH”

LVL1:

A.Split Jerk 3.3.3.3

B. Close Grip Bench Press 3×5

 

LVL2:

A.Split Jerk 1RM

B.Ring Dip 9.8.7.6.5

C. Handstand Hold 10 x max

 

“WOD”

For time:

1k Row

 

rest 3 min

 

800m Run

 

rest 3 min

 

15-12-9

Thrusters 75/55#

Burpee over bar

 

Post total time here: http://www.beyondthewhiteboard.com/gyms/451-crofton-crossfit

 

GOALS:

LVL1: Work up and then try to keep close to same weight for all 3 sets.

LVL2: Testing… loading down if your in MAAC

WOD: Good effort on row/run but burn on the thruster/burpee. The thruster should be light enough to go unbroken. Make it hurt so good!!

 

Got to stop by after therapy to see 7:30pm class crushing the Airdyne WOD. You guys will be seeing a lot more of the devils bike 🙂 . I also noticed a lot of athletes that just in the past few weeks have made GREAT physical change. Cannot wait to see more classes this week and start making daily appearance.

6:30pm Crew! Heard about a bunch of sweat angles on the floor after this!

10248791_10153269084913539_131062708_n

Recent Posts

Leave a Comment