090724 Friday “Oh My!”
CrossFit
Strength/Skill Work* Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max.
WOD
400m run
25 push ups
25 squats
200m run
15 push ups
15 squats
200m run
For time.
*Please note any of you who may be incredibly sore in the overhead position from yesterday are advised NOT to max out but to work at lighter loads and practice getting UNDER the bar.
“Oh My” was last completed on June 1st, 2009. Check your notebooks for times to beat!
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ICE Training
Strength/Skill Work
Weighted Pullup: Find a 1 rep max
Squat Clean: Heavy single
WOD
20 muscle ups
Immediately followed by:
15 body weight power cleans
For time.
I can’t believe I am reading the suggestion that we NOT max out!?
Should not the warning (or disclaimer) be given before yesterday’s WOD rather than after we have already experienced the results? Last night I was soooo sore that I seriously considered “getting UNDER the bar” at Asheville Brewing Company.
Feel free to record any excuses on the white board when you arrive Mr. K. Phoebe was in this morning and didn’t let yesterday hold her back.
GOOD LUCK tomorrow TEAM Crossfit Asheville ! run run run