2011-02-23

WEDNESDAY WORKOUT

WORKOUT:
Single Arm DB Snatch (Each Arm)(Starting from the floor every rep)
Jumping Muscle Up (Pick a challenging height for the reps prescribed)
RD 1 - 9EA Arm / 18 Muscle Ups
RD 2 - 7EA Arm / 14 Muscle Ups
RD 3 - 5EA Arm / 10 Muscle Ups
** Rx'd Dumbbell Weight is 65# for Men / 50# for Women 

AFTER COMPLETION OF THE WORKOUT... REST EXACTLY 4 MINUTES THEN...

Every 4 Minutes Complete A 400m Run (1 Lap Outside or 2 Laps in the Gym)
3 ROUNDS
** Keep your run times CONSISTENT WITH AS LITTLE DIFFERENCE BETWEEN ROUNDS AS POSSIBLE and STAY ON THE CLOCK

Post Your Weight Used and Workout Time Along With Each 400m Run Time to Comments

2 comments:

CrossFit Hydro said...

1. Carrie (50#)(Rx'd) - 10:23
2. Roger (50#) - 5:45 - Little too light
3. Barb (40#) - 9:35
4. Dave (50#) - 8:43
5. Sharon (30#) - 10:30
6. Carolyn (25#) - 11:04
7. Lindsey (25#) - 6:15
8. Anne (Burpees and Muscle Ups) - 12:20
- SA Snatch Practice - Up to 20#

Run Times (Best to Worst)
Dave - 2:07-2:12
Roger - 1:55-2:04
Carrie - 1:45-1:53
Sharon - 2:17
Carolyn - 2:14-2:21
Anne - 2:02-2:10
Lindsey- 1:50-2:05
Barb- 3:07-3:15

Great Double Workout Day!

Anonymous said...

Muscle ups made for a tough go;stood on yellow bumper..added a green in round 2. Shoulder feeling better, hope it holds out.CG