Workout 8.26.14

Nickname: Thing-a-ma-jig

Main – CrossFit

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Warm-up

(No Measure)

Fran “Lite”- Not for time, Take your time:

15-12-9
Thrusters- Empty Bar or PVC
Pullups/Negatives/Ring Rows

10 PVC Pass Thrus
10 Scorpions
10 Iron Crosses
Walking Piriformis Stretch- 1 length

Metcon

Metcon (Weight)

EMOM for 10:00-

3x Deadlift + 1 Hang Clean
C: Full Squat
P+F: Power

Set 1-2: 55% 1RM Hang Clean
Set 3-4: 65%
Set 5-6: 75%
Set 7-8: 80-85%
Set 9-10: 90-95%

Hook Grip will save you on this! ; )

Metcon

Metcon (AMRAP – Reps)

5:00-
Row 800m
Max C:Toes to Bar P:Knees to Elbows F:Knee Raises in remaining time
Rest 2:00

5:00-
Run 600m
Max C: Bar Muscle Ups P: Chest to Bar Pullups or Regular F: 1-legged Ring Rows in remaining time
Rest 2:00

5:00-
Row 800m
Max C:Toes to Bar P:Knees to Elbows F:Knee Raises in remaining time

Total Reps for all 3 rounds.

Cool Down/Recovery

2-5 Mins Foam Rolling
2-5 Mins Banded Stretching

Feature Video

Phil’s Journey For A Better Life