WOD 5/23/13
5 Minutes of: Hip/Back/Rack Mobility
A- WU- For Time Ascending Ladder of: 5-25 each in 5 Rep increments- Sit Up/Burpee/Double Unders
B- Front Squat- 18 Minutes To A 3 Rep Max; 2-3 Minutes Rest Between Efforts
C- 15/12/9 RFT of: Box Jump (30/24″)/L- Pull Up/Pistols Each Leg
Attention All CrossFit 718 Athletes: Memorial Day is on Monday and as many of you know, we always program Memorial Day Murph!
The reason I am mentioning it here, is because Friday/Saturday/Sunday and Monday will all be exceptionally difficult WOD’s. Please make sure to look at the blog the night before and adjust your class reservations if you don’t think you will be able to complete the WOD you are registered for.
In an effort to protect you from yourself; I do not, under any circumstances, want anyone working out every single day this weekend Friday 5/24 through Monday 5/27!!!
If anyone wants to discuss this with me please get my attention at the Box or email me at coachiz@crossfit718.com.
Thanks 🙂
WU ascending ladder 5-25 in increments of 5 each round of
Sit up/BURPEE/double unders
7:29 Rx
Front squat 18 minutes for heavy triple 95/125/155/185/205/225pr/235×1(f)(1rm pr)
Press for a heavy single
75/95/115/135/155/165fx2
Triceps pull down blue band 100 reps
Banded pull APARTS black band 100 reps
Ghd ham curls 5*5
Ghd weight hip extension 2*15reps @25/3*15 reps@35
Laid off of the metcon due to pain in right knee when pistoling.
You get a D.N.F.
Lol.
Damn Iz you are scaring everone 😛
Crossfit Parsippany
Strength
3 Position Snatch
7×1 @ 80% of 1 RM (65#)
WOD
10 Muscle Ups -or- 15 Wall Walks (did wall walks)
Rest 2 Minutes
12 Minute AMRAP of:
5 KB Snatches (35#) –R/L
10 C2B Pull-Ups
3 rounds +1 Rx