Marsha
Warmup
3 Rounds
1:00 High Knees
10 Cossack Squats (total)
:30 Flutter Kicks
WOD
2 Sets: AMRAP in 7:00 Minutes
14 Sit-ups/14 DB Alt. Hang Clean and Jerks 50lbs/35lbs
7 Box Jumps *Step Downs*/Tuck Jumps
REST 1:00 Minute between sets
ACCESSORY WORK
3 Sets
10 Single DB RDL (each side)
10 Lateral Step ups (each side)
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CrossFit Division 
Monday
– 3 km Run
Tuesday
Warm Up
– 1 min Skip
– 10 Cossack Squats
– 30 Flutter Kicks
WOD
Part 1 (3 Rounds in 7 mins)
– 14 Straight Leg Sit Ups
– 14 Hang Clean and Jerk (30lbs)
– 7 (Per Side) Step Ups
Part 2 (4 Rounds in 7 mins)
– 14 Straight Leg Sit Ups
– 14 Hang Clean and Jerk (30lbs)
– 7 (Per Side) Step ups
Accessory Work (3 Rounds)
– 10 Single DBL RDL’s (30lbs)
– 10 (Per Side) Step Ups
6am interval run outside this morning with Carol!
5 rounds both amraps. #35 and 24″ box. Steps ups, not jumps.
R1 | 01:07 |
R2 | 01:21 | +14 s
R3 | 01:25 | +4 s
R4 | 01:27 | +2 s
R5 | 01:24 | -3 s
Time left over: 00:16
R1 | 01:12 |
R2 | 01:22 | +10 s
R3 | 01:23 | +1 s
R4 | 01:24 | +1 s
R5 | 01:23 | -1 s
Time left over: 00:16
Rode the strugglebus using the #35 for the C&J, and step-ups to 24″ box.
First set: 3 rounds
Second set: 2 rounds + 3 step-ups (finished the round after time)
Christened my new plyo box and 45lb dumbbell for this one. Did step-ups on 20″ box (no headroom for anything taller heh)
5 rounds even for each set – had about 5sec left in set 1, right on the buzzer for set 2
First set did 3 rounds plus 2 C and J, second set did 3 rounds even. 15 lb dumbbell, need to get something heavier but that is all I have for the moment. Did the step downs on my back deck which has a higher than normal step to the grass. Nigel has promised to build us a plyo box soon!
Did the whole workout outside which was nice on this beauty day!
Flying solo tonight. 😦
30db for C&J and I jumped! (goal is to keep jumping to work towards RX goals)
1st set 4 rounds even
2nd set 4 rounds plus 2