Continued skill work and a workout inspired by last night's Crossfit Games Event...
SKILL:
Take 10 minutes and work your Muscle Ups/Pull Up/Dip progressions...
Keep getting better!
WORKOUT:
Plate and Odd Object Move For Max Weight...
We will have all the 45#, 25#, 15# and 10# plates stacked up inside the gym to start Heat 1...
Your goal is to move as many of these plate weights PLUS 1 "Odd" object (Sandbag, Med Ball OR KB) during the workout..
Ladies will grab an odd object that weighs between 20-30#, while men will grab something that weighs between 35-50#...
You must carry the objects you pick out PAST a cone placed out by the Dumpster...
Objects MUST be stacked up in order for them to count towards your total...
You can carry a MAX of 2 objects on any given run and they CAN NOT be of matching weights...
This workout starts with a 200m sprint so Heat 1 will actually start out by the Dumpster to begin while Heat 2 will start their sprint on the carpeted area by the couch...
You will have 8 minutes to move as much load as you can PLUS the mandatory 1 "Odd" object...
We will run heats of 6 athletes only on this one...
POST YOUR TOTAL LOAD MOVED TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
2 comments:
Quick workout after 530 class...
Barbell complex:
2 Thrusters
1 Split Jerk (Right)
1 Split Jerk (Left)
- 95,145,165,185,205... As always perfect knee position rules...
Did 1 Push Press + 2 Splits to finish once the knees got out of control
- 215, 225
Every other minute for 12 mins:
1st min - Max MUS
10,9,7
3rd min - DB step ups w/ Right Leg only
- 10 Steps with a controlled negative each rep (25's)
50 T2B for time... Sucked haha
- 15,5,3s,2s then singles the rest of the way :(
- 2:24
JVB
235#
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