TuesDay ALTERNATING EMOM 1/29/13
This Sunday @ bbCF – YOGA !
Barbell Training
Beginner:
3×5 Push Press AHAP; rest 3:00 between sets
Advanced:
3×5 push press AHAP; Superset with:
Males 8-10 strict pullups
Females 3-6 Strict pullups
Rest 3:00 between sets
Conditioning
A. 20:00 Clock, Alternating EMOM
Even: 200 Meter Row
Odd: 3 Push jerk 165/115 + 3 Lateral Burpees
>Scale row so that you finish at or around :45. This way you have :15 seconds of transition. Choose a weight on the Push jerk to go UNBROKEN with no problem. Push Jerk + 3 burpees should take :30 or less. Scale the weight accordingly. This is NOT a sprint today..
Mobility / Cool Down
Coaches choice stretch
Recover your shoulders: Click HERE
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Fun Fun Fun!
It was fun, 65# and 1933 meters total .
Really love the mobility stretches after too!
and I finally hit 6 du’s getting ready for Diamond !
1955 row
#65 Push Press
Should have gone heavier, but working out under the weather sux!
Awesome 12pm class!!
Weight-115lbs, Row-1887. Wasnt as bad as I thought it was going to be. looking forward to my week off.
3×5 Push Press
85#
Strict Pull Ups 5/5/4
WOD: 1873m total
80# push jerks
ooops were we supposed to keep a running total on the row?
I re-set it each time. I got between 180-190m and then 200m on the last round.
95#
fun noon class today!
Thank you Val for the yummy cookies!
Fun little burner today. My calf is starting to feel better better but I’m still not pushing it too hard.
Finished all rounds of 200m row And push jerks @135#
Didn’t do the strength.
WOD
#115
Finished every 200m row. Good little burner.
135 3×5 push press
Rx on work out. Completed all rounds
#155 for the strength +30 strict pull ups.
Did 100m rows till the last min then did all out for a min and got right to 502m giving me 1402m for my total.
165 and 3 burpees for each round except my last i did 10 jerks and 10 burpees. Super chill day. Thanks for the kind words Ray Ray.
(1402m/37 burpees/37 push jerks)
Great Job Jay. Your evolving into quite the beast brotha!
Push press: 95# 3×5
Wod: ended up rowing 125m and 85 lb jerks with lat burpees and ended with regular burpees…
good work guys
Needed this intense workout to get some of the up and down emotions I’m going through. god, josh and all my friends are great therapy
*STRENGTH
145lbs(went light, worked on form) PU’s 9, 9, 6
*WOD
Push jerks @ 115lbs
completed all 200m rows (I think)
Dear asthma, leave me alone!!!
Sorry I sounded like an emphazema patient today. I swear I’m not contagious, it’s just my lungs!!
Strength
85#
Max 4 pull ups
3 rounds + 14 reps
Thick purple band for pull ups.