deanie
Cathlete
Good Morning gals!!!!!
.............just getting us started. finished my workout, feeling it all over
, off to shower....will bbl with personals!!!
Grin and bear it
Buy-in
[/FONT]These are skill movements, so spend time thinking about your form, range of motion (full hip extension and solid landings on the box jumps, upright torso and depth on the pistols). Use pistol assistance and progressions as needed.
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[/FONT]603 WOD
The above sequence of movements constitutes ONE REP. The movements are performed sequentially – the bar can rest in the rack or on your back, but not on the ground once you’ve begun the rep. Note, the front squat and PP/PJ may be combined into a thruster. However, you may NOT simply perform a squat clean as the first movement. You must return to standing after the clean, and before beginning the squat. Record full number of reps and any partial movements to comments.
You can see how this sequence looks in this CrossFit video. Note, they are performing a bit of a different workout, with set rep and rest schemes. Don’t worry about that – just work the movements as many times as you can, as fast as you can with proper form.
Cash out
NOTES:
*** WOD - scaled down to a 55# barbell
**did 12 rounds total:
9 without stopping,
stopped,
knocked out 3 more,
then stopped totally with 1.16 still left to go
* this was one tough workout!! why do I continue to think it will be fun!!??
*happy with my squats!! all were below parallel
** last time used 50# barbell and did 15 rounds
======================================
Have a terrific Tuesday!!!
.............just getting us started. finished my workout, feeling it all over
, off to shower....will bbl with personals!!!Grin and bear it
Buy-in
- 30 box jumps used 16" since it was a warm up
- 30 pistols (15L/15R), split ‘em up however you like subbed pry squats today
[/FONT]These are skill movements, so spend time thinking about your form, range of motion (full hip extension and solid landings on the box jumps, upright torso and depth on the pistols). Use pistol assistance and progressions as needed.
[FONT="]
[/FONT]603 WOD
- AMRAP in 10:00 of “Bear Complex” (95#/65#) scale down as needed ****
- Power clean
- Front squat
- Push press/push jerk
- Return the bar behind the neck
- Back squat
- Push press/push jerk (from behind the neck)
- Return to rack
The above sequence of movements constitutes ONE REP. The movements are performed sequentially – the bar can rest in the rack or on your back, but not on the ground once you’ve begun the rep. Note, the front squat and PP/PJ may be combined into a thruster. However, you may NOT simply perform a squat clean as the first movement. You must return to standing after the clean, and before beginning the squat. Record full number of reps and any partial movements to comments.
You can see how this sequence looks in this CrossFit video. Note, they are performing a bit of a different workout, with set rep and rest schemes. Don’t worry about that – just work the movements as many times as you can, as fast as you can with proper form.
Cash out
- Work your hips out with some pigeon pose and walking lunge stretches
NOTES:
*** WOD - scaled down to a 55# barbell
**did 12 rounds total:
9 without stopping,
stopped,
knocked out 3 more,
then stopped totally with 1.16 still left to go
* this was one tough workout!! why do I continue to think it will be fun!!??
*happy with my squats!! all were below parallel
** last time used 50# barbell and did 15 rounds
======================================
Have a terrific Tuesday!!!
