Two options for Saturday morning session:
1. Do Class - No extra work (Scale the Class workout up to 185/125 PP & do 6 rounds instead of 5).
2. Join Chris and John Sans at CrossFit Liberty (aka Olentangy Liberty High School) for the following (Times TBD by John in the comments -- thinking 11:30am)
**Please use the comments to discuss logistics**
Skulls:
1) E2MOM14 (7 rounds):
Complete the complex - 3 FS + 6 Step Back Lunges (per leg) + 3 Push Press -- Try to build to a max load for the complex in the 7 rounds.
2) Midline/Accessory conditioning:
With a partner complete 5 rounds (a piece):
Sled Push ~ 50ft (light-to-medium weight)
Sled Pull ~50ft back (hand-over-hand, palms up - same weight)
25 GHD Sit-Ups
**2nd Partner begins on the sled as soon as the first partner is done with the sled and moves onto the GHD sit-ups**
3) Conditioning:
40-30-20-10:
Burpees
DB Thrusters (30/20 or closest to them)
Let's go 12 arrival time.
ReplyDelete10am. Body is smoked. 6:34 - 6 rounds at 85# sprinkled in a few jerks. Need work here. T2B ub except round 4 (5 & 4) & rnd 6 (5-2-1-1, ugh).
ReplyDeleteHave fun at liberty guys. Happy Wedding Day Cash!!! ❤️🎉😎
Worked out with The Junior General today.
ReplyDeleteWe combined a few of the class workouts.
21-15-9 (BS, Burpees) Ed: 4:57, Nathan 6:38
KB step up: 130 in 7 mins
6RFT PP/T2B: Ed and Nathan 4:01