1A. AMRAP in 8 minutes of:
3 Shoulder to Overhead, 176#/132# (use of a rack is allowed)
6 Box Jumps, 30 inch box
9 Plate Slams, 55#/44# (same range of motion as ball slam)
Rest 60 seconds.
1B. 4 rounds for time of: (15 minute cut-off)
Squat 2000 Pounds (weight determines reps/stick w/ same wt every rnd)
400 Meter Run
Rest 60 seconds.
1C. AMRAP in 8 minutes of:
3 Dead-lifts, 315#/225#
7 DB Ground to Overhead Anyhow, 45#/30#
10 Push ups (M-Clapping/F-Hand Release)
For clock purposes, if you finish the second workout prior to 15 minutes you are allowed to rest for the remaining time plus the 60 seconds afterward. Programming courtesy of F2F CrossFit.
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5 comments:
I have learned my lesson on two ends today. Should not have raw eggs before a workout, and picked way too heavy for squats.
5 rounds plus 3 jerks, 6 BJ, 3 PLSL
176#, 30", Red Plate. Slammed the plate down everytime. This is where I started to feel sick!
3 rounds in 15min
142# squat for 14
400m run. Mental!!!
2 rounds plus 3 DL 4 GTOH #45
318#, 45#, hand release and clapping push ups.
This is where working out with a group helps, knowing what people did. Well you live and learn!
Jon
1A:
6 rounds + 6 Box Jumps
1B:
12:41 @ 110# for 18
1C:
5 rounds + 3 DL + 7 30# DB G2OH
Felt so good to bust out my morning with a 30 minute sweat-fest. Man did it feel good.
A: 5 or 6 (??) rounds + 3 OH
B: DNF - 3 rds + 13 squats
C: 3 rds + 1 DL
And now I want to die. Or at least inject fish oil and ice cubes directly between my lumbar vertebrae.
Jon Day got it right when he called this a "reality check." Further proof that Stacie is superhuman.
1A:RX
7 rounds
1B:
12:40 @ 200# for 10
1C:RX
4 rounds + 2 DL
Lets keep running those 400's helps me keep up with you guys.
1A: 5 rounds plus 5 plate slams
1B: 13:45@110# for 18
1C: 4 rounds even
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