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| Chris goin big! |
Wednesday
Skill Builder
Split Jerk
Metcon
5 rounds of:
250m row
5 Split jerks 155/125
20 Box jumps 20"
Thursday
Skill Builder
Hang Power Clean
Strength
HPC
5-5-5-3-3-3
Metcon
7 rounds of
15 M.E. Pulls on rower/Damper setting 10
3 Hang power cleans 185/125
- Beginners
Skill Builder
Pistols
Hang snatch
Metcon
12 AMRAP
5 Hang snatch
10 Pistols
5 Burpees
I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion. - Muhammad Ali
Post loads, time, or reps to comments.
Great workout with the split jerks...hardest 155lb to get overhead yet. Left me dead on the floor at the end. - Kurt
ReplyDeleteWednesday: 13:08 (135#). Could have gone for the Rx, though the split needs some work on consistent foot placement on the landing. For some reason the 20" box jumps felt like the hardest part?!
ReplyDeleteKurt, your Devil of Ramadi hero wod was good prep for this one!
Good WOD on Wednesday. Definetly need to work on my footwork with the Split Jerk.
ReplyDeleteGlad to have learned the split jerk. Looking forward to perfecting that technique in the near future. Thanks Coach!
ReplyDeleteI don't leave the weight-heavy workouts as exhausted as I feel I should...I think it would be helpful for the beginners to let us rack weight and try the full weight experience prior to starting the WOD. Otherwise, like tonight, I'm left trying to add more weight throughout, throwing off my flow during the actual timed session.
ReplyDeleteMan I'm so bummed that I'm taking this week off! All these lifting WODs are my favorite!!! aiai!
ReplyDeleteBut just had to say, forget about Beast mode, Chris is looking like SAVAGE MODE!!! Just makes you want to go in and CRUSH IT!!!
Had trouble with the hang cleans for Thursday's workout because I was not getting under the weight. Once I got that down, the weight moved a lot easier. Feeling it in the traps today !
ReplyDeleteDid a lot of push/split jerk this week, but I am glad I did!!
ReplyDeleteTime on Wednesday's WOD: 18:13 with 105 lbs. For some reason, the box jumps were the hardest for me.
@Unknown: some good advice here http://crossfitdumbo.blogspot.com/2013/01/012813.html - when you're loading up the bar for the WOD knock out some warm-up reps at lower weights. As well as helping to avoid injury this gives you an opportunity to get a feel for the lift at sub-Rx loads and help you with scaling (or not scaling of course!).
ReplyDelete