Wednesday
*Read '10 ways to be a better CrossFitter' by CrossFit SouthBay.*
*Warmup= Samson stretch. sprinting high knees. good mornings. 10 minutes of skill work (work on any weaknesses= OHS, snatch movments, handstands, double-unders, pullups.)
*WOD= Strength: Over Head Squat- 3 Reps, 10 rounds: use 80% of 1RM or W:30-115lbs. M: 45-155lbs.(Rest 30-45 seconds after each round)
Learn Safety of the OHS
After Short Rest: Alternating Tabata- Pushups, Up-downs (burpee without pushup) Total of 8 min.
"I like this place, everybody treats me nice, some of them are a little crazy though." -Ed Gein
Post OHS weight used & Tabata Scores for each movement to comments!
12 Responses to “Wednesday”
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65# OHS & 6 Pushups/8 Up Downs
I love the links you post everyday, thanks! The 10 Ways to be a Better CrossFitter was great reading, especially #3!
“That’s why it’s CrossFit and not alltheshityoulikeFit.”
55# & 5/5 for push ups and up downs
55# – no time for tabatas in my 30 minute window! DARN!
115# OHS, 10 and 9 PU and UD
30# OHS: 8 PU (knees)/4 Up Downs
30# and 9push ups and 4 up downs.
50# OHS, 8 push ups, 6 up downs
115# OHS, 10 PU and 7 UD
115# 10 PUSHUPS/9 UPDOWNS
We live in the Age of Bullshit.
where did u find the bird, does it not on the tree?