5 Rounds for time of:
4 Deadlifts 185/145lbs
8 Hang Power cleans 115/85lbs
10 Ring dips
12 Box Jumps 24/20
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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2 comments:
16:43 BAM-- I ACTUALLY DID THE SCALED VERSION OF THE Rx!! I'm 99% sure that's a first. Other than I had to do assisted dips (& based on the amount of time it has taken me to fight through doing the warm-up dips unassisted, I don't foresee unassisted going away anytime soon) but I FEEL LIKE I ROCKED THE CASBAH this morning. I'll be ecstatic if I'm able to walk tomorrow without wincing given my hamstrings, lower back and hips are already making it very clear they are not happy with me. :)
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