Today’s WOD:
Hang Power Clean
5-5-5
then
AMRAP 10:
5 Ring Dips
10 Front Squats
15 Push Press
Front squats and push press with 85#/65#.
John assumed a classic coaching pose at the recent rowing clinic and we were lucky enough to get photo evidence. Don’t act like you’ve never seen the hands on hips hunchback maneuver before. It’s all the rage at the disco-tech.
The Muddy Buddy Race is returning to Richmond on May 2nd. I did it last year and it was a blast. If you’ve never heard of it, it is a 6-7 mile partner race where one person rides a mountain bike while the other runs with a series of transition sites highlighted by a small obstacle. Look at the link on the website for “What is Muddy Buddy?” for more information. To cap it off, partners crawl through a mud pit to finish the race. Registration closes on April 28th. Find yourself a CrossFit partner, it’s fun!
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Front squats… after yesterday , this should be interesting
with whose legs am i supposed to do the front squats with, certainly not mine
glad I had classes so I got to miss yesterday, my legs are fresh
145 lb on cleans
5 rounds + 5 dips, 3 squats Rxed on WOD
Did the warm-up, then:
Bench Press 3 x 4 @ 125 #
Floor Press 3 x 5 each side w/ 45 # dumbell
ehh… 2 rounds +5 +10 (65#) green band? suprisingly the push press killed me more than the front squats.
70lbs for cleans
2 rounds 5+10+5 with 45lbs (blue band)
120.5 – 5RM
4 rounds +5+10+3 (red band)
85 lb – 5RM
3 rounds + 5 ring dips
hang cleans 185#x5
5 rounds + 2 ring dips
then went to cary st and ran
1 mile
rest
.75 mile
rest
.50 mile
rest
.25 mile
die
nutrition challenge people: Rob Wolf has a series of question and answer podcasts called Paleolithic Solution that you can download from iTunes or his website. It’s free and has some good information.
20 min amrap
3 hspus, 1 abmat
15 abmat situps
195×5
5 rounds even
benchpress
5×5 at 275