Thursday

A. Snatch (squat) 3x2 , 3x1 ; rest 2 min - stay light if you aren't comfortable getting under the bar.

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B. 60 sec Row @ 50% effort/60 sec Row @ 80% effort x 5 (10 min total)
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DB External Rotation @ 6010, 4-6/arm x 3 sets, 30 sec b/t arms
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60 sec Row @ 50% effort/60 sec Row @ 80% effort x 5 (10 min total)
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Toes to Bar, AMRAP x 3 sets, 90 sec rest

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Comments

12

0 #15 2012-04-08 09:54

Back in Alberta for Easter. Did mod workout at home.
2.5km run
AMRAP in 12 mins
5 pushups
10 V-situps
15 squats

8 rounds + 17

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0 #14 2012-04-06 07:10

A) tech
B) rower: watched split not total distance, kept to 50% = 207/500m, 80% = 147/500m
#12 db
T2B: 12/12/10 - felt good!

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0 #13 2012-04-05 21:29

A. Snatch (squat) = technique with bar - didn't have too much time and need to work on my technique still!

B.
row 1 = 2366m

DB External Rotation 6 on each arm x3 sets @ #10

row 2 = 2310 = TOTAL: 4676m

T2B = 3 sets, all at 10. Do not have kipping down at all, so this was just "dangle then up" - no swaying motion at all. Need to work on that too!

Enjoyed this one, thanks Pops!
HAPPY EASTER ALL!!!!

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0 #12 Popeye 2012-04-05 21:23

Take care Marta,
See you in a couple of weeks. Good job this week.
Check out if there is a CrossFit where you are going.

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0 #11 2012-04-05 20:28

a) tech with 10lb bar
b) 2109m, 8lb DB, 2112m, sub T2B w/ V-situps 18/15/14

I'm off to New Haven, CT for work so see y'all in a couple weeks!

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0 #10 2012-04-05 20:09

A) Played around at #135

B) 2500m #10db for first set then #15 for rest.

C) 8 (slipped right off!) then 12/12

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+1 #9 2012-04-05 18:25

A) Worked on technique with Traps, thanks for the tips my man
B) 2614/2548
C) 12/4* hands started to tear

LONG wod today, but really nice to get out in the sun. Looking forward to more summertime workouts with the crew :)

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