Alana - Overhead Squat
A. Overhead Squats 80% x3x3
*Games also Box Jump cluster from last week: 10×30″, 20×24″, 30×20″
B. Metcon = AMRAP/10 min:
3 Power Cleans – 135/95lb
6 Toes 2 Bar
9 Speed Burpees
Intermediate 95/65lb, Beginner 65/45lb, sub for T2B is hanging leg raises, sub Abmat Situps as needed.
C. Mobility – psoas stretch (samson stretch and reach to pullup bar behind you), chest stretch with rings
Post loads for OHS and # of rounds for Metcon to comments
Well I joined the team today! Thanks for pushing me Mitzi!
Maui workouts so far…
Thursday – 4km run 22:59
Friday @ Crossfit Kihei – “Black Jack Swings” – 20-1 Bell Swings, 1-20 situps 19:25
Monday – 4km run 22:42
Can’t wait to see what the first Open workout is!!!
Anytime Stack!
A. 155×3 x 3 I miscalculated what 80 per cent of my three-rep max is. It should have been 144.
B. 7 rounds plus 3 cleans and 4 T2B. That 10 minutes just flew by.
Worked on full snatches this morning and they are really coming along!
Great job to everyone, was neat to see a bunch of teachers working out at the gym this morning, hope you are enjoying your week off!
Had Balfour Junior basketball team in this afternoon. Did a dynamic warmup, strength workout and partner “Fight Gone Bad”. That was a blast!
Then Mandy 4 teens for the teen workout at 4:30. The teen class is FREE this week, and hoping to see more teens Thursday at 4:30!
A) skipped to rest my back
Box Jump – Done
B) 5 rds + 2 as rx’d. Really tough on my cardio.
Great picture Alana!