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Wednesday, February 24, 2010

Wednesday 24, February 2010


Middle of the week ladies and gents, and switching it up a little bit with the workout. usually we make Wednesday a skill day, well today it is a strength shooting to find your 3 rep max on power cleans.

Strength:

Power cleans
3-3-3-3-3

L-sits (yep after yesterday's pull-ups, and that is exactly why)
3 sets of max hold time using boxes, paralettes, rings, whatever you got

Metcon:

Tabata

Front squats - manageable weight (men 42.5kgish)
Rowing - calories
Jump ropes - singles
Burpees

Score is lowest rep of each 4 min round per movement with 20 seconds of work and 10 seconds of rest.

2 comments:

Gene said...

Alena and Travis,

Just wanted to wish both of you good luck at the Cross Fit sectional games this weekend!

Be tough!

Travis Coombs said...

Thanks Gene! I haven't been this excited about something since Christmas of 1987!

We'll do our dambdest to give 'em hell.