Workout of the Day
A.
Three sets, not for time, of:
L-Sit x 30-45 seconds
(accumulate time here if you struggle with this movement)
Double-Unders x 40-50 reps
Dumbbell Snatch x 6-8 reps each arm
(choose an appropriate load based on your abilities)
B.
For time:
Row 2000 meters
20 Overhead Squats (165/110 lbs)
50 Toes-to-Bar
20 Overhead Squats (165/110 lbs)
Row 2000 meters
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One week down! Get some rest and be ready to come back and hit it hard on Monday!
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Megan Becker (50/ 5’5″/135) A. L-sits (20 seconds plus 15 seconds each round), DUs were fine, 40#, 45#, and 50# for DB snatches B. 36:20 — used 100# for the OHS (sets of 4), rows were 8:50 and 9:19, hands still wrecked, so I couldn’t do the Toes to bar. My coach set up a V-Up target for me a few feet above me — hands and feet had to hit the target. Not sure which is worse, T2B or these v-ups from hell. Not proud of my time, but pretty happy I got through all the OHS with good… Read more »
Hero yesterday to zero today…frickin CrossFit
A. All 30 ” holds X 2 / round, 70# DB
B. 32:20 Rx… destroyed by ohs sets of 5…tough one tday alone
A: done w/2pd kb snatches
B: 25:35
Wanted to make excuses for a rest day today. The amount of ohs got into my head before it started. Glad this one is over. This first week was a rough one.
Great job on working through the overhead squats Brent.
A. Done
B. 35:32, did 135 for 3 reps, too heavy, scaled to 115, t2b, 10,7, then 5s, singles last 10, 8:02 and 8:12 on rower
A. Done. 30 sec was best L sit then downhill from there. UB DU’s and 55# KB felt great
B. 26:29. Could’ve made “Awkward Gym Moments” video of me getting #165 overhead but once I settled down I managed weight pretty well. 4 sets 1st rd and 3 sets in 2nd. 7:28 and 7:52 row splits.
Hands are torn from yesterday. I’ll have to tackle this one tomorrow. Hope they heal fast because Toes-to-Bar is one of my weaknesses.