Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Sets 1-5: Back Squat x 5 reps @ 77-80%
Set 6: Back Squat x Max Reps @ 77-80%
B.
40-49
For time:
50 Box Jumps (24″/20″)
25 Toes-to-Bar
50 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target)
25 Ring Dips
50 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target)
25 Toes-to-Bar
50 Box Jumps (24″/20″)
50-59
For time:
40 Box Jumps (24″/20″)
20 Toes-to-Bar
40 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target)
20 Ring Dips
40 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target)
20 Toes-to-Bar
40 Box Jumps (24″/20″)
60+
For time:
40 Box Step-Overs (24″/20″)
20 Toes-to-Bar
40 Wall Ball Shots (14 lbs to a 9′ target/10 lbs to a 9′ target)
20 Bar Dips
40 Wall Ball Shots (14 lbs to a 9′ target/10 lbs to a 9′ target)
20 Toes-to-Bar
40 Box Step-Overs (24″/20″)
Time Cap: 21 minutes
skipped squats and tried to work my back tweek out
15:57 Met Con-
How is the back feeling today?
Less pain today, skipping squats was helpful. First day all week I put a pair of shorts or pants on without groaning. Its not bad, this usually happens if I do heavy cleans and squats on the same day. It just lasted longer than usual
Okay, keep an eye on it. Check out this link: http://www.spine-health.com/wellness/exercise/pain-relief-mckenzie-treatment
The exercises are super basic but it helps a tremendous amount with back pain relief. I would recommend doing these numerous times throughout the day.
A. 205#, 9 reps max ub
B. 13:33. (14# to 10′ target, was able to do ring dips for the first time in 3+ weeks but it felt like I hadn’t done them in that long). Overall happy with it; 1:18 faster than last year)
Are the box jumps supposed to be CrossFit box jumps or regular box jumps?
They are to the standards of CrossFit competitions so there should be a pause at the top of the box, showing full extension.
That’s what I thought. Thank you!!
Awesome job Cheryl!
A. 265 across, then 265×7
B. (50-59) 11:44
A. Back squats 165 for 5 sets/ 10 reps on set 6.
B. 15:19. 14# to 10′, first 50 regular box jumps, second 50 box jump overs. Trying to work on my lateral jumping skills and that extra step on the wider box. Last year at the games i did not finish this in the time cap which I believe was 21:00. I could have gone faster today for sure, this one scared me, it was god awful in 97degree heat in Carson!!!
Solid work Christine!!!
Metcon 13:13
Squats 305 across 8 reps set 6
340 across 5×5….max reps…10
Metcon…15:07…
Jeez those squats take a lot wind out of your sails!!!!!
Solid work Scott!!!
Damn Scott you are strong as hell
Thank you Gabriel
A) 250. Set 5=7
B). 12:56 ugh. Been dragn on cardo
I have been doing the Programing. Just always forget to log
Happy to see you on the blog!
A. No
B. 15:23; 14# to 10′