22
Dec
Monday, 23 December, 2013
Lyle demonstrating great overhead position.
Workout of the Day:
Group Warm Up:
30 Seconds each 2 Times through of:
Push Ups
Sit Ups
Wall Ball
Kettle Bell Swings
Box Jumps
WOD:
As Many Rounds as Possible in 3 Minutes of:
7 Power Snatch (95/ 65)
7 Ring Dips
7 Knees to Elbows
Extras:
5 sets of 10 GHD Sit Ups
did part of weightlifting …EMOM 1 hang squat clean 75#, 5 box jumps x8, 1 HSC 75#, 7 box jumps x7; bike
Having a nice time in FL still. We’re now in Tallahassee, and did a morning WOD at RedHills CF. Nice place! group w/u of 2x 200m run, 10 goodmornings, 10 OHS; then 10 min mobility, then WOD of 4x 6DL, 4 power clean, 2 FS @ 75% 1RM power clean weight, then c/d of short flight simulator 5,10,15,20,25,20,15,10,5 DUs. finished with skill work of 15 strict pullups. Creepy Lyle is looking good! Shoulder flexibility has come a loooong way, nice position!
12 min amrap at my sister’s gym, South Hall CrossFit
3 shoulder to overhead at 135lbs.
6 chest to bar pull ups
9 kettle bell swings
Huge 9am class..great work everyone!!!