Monday August 6

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12 thoughts on “Monday August 6”

  1. Posted workout at CrossFit Bonedale

    Warm-up: 11 minute clock: 200m run forward, 200m run backward, 40 jumping jacks, 10 air squats with 5 second hold at te bottom

    Pre-Wod: Tabata Mashup: CTB ring pull-ups, 2x 1.5pood overhead KB hold. (39 CTB’s total)

    Metcon: 1000m row, 100 air-squats, 200m farmer’s carry (2x 70lbs), 1000m row.
    (20:37 – got winded on the squats and never really got it back at 6800 feet elevation.)

  2. AM: 3×5 hang power clean + push jerk – 155#
    1 clean and split jerk every 45 sec for 12 mins – 185#
    PM: back squat 5’s – 315, 315, 295
    8 hill sprints
    5 rounds : odd min 10 ghsu w 15 oh
    evn min 15 KB swings 40kg

  3. 1st day back – I’ve been storing food and beer in my gut- getting ready for winter.

    Nate: 5rds rx

    *wait….4.95 rounds, couldn’t fully lock out that last MU but did the rest

  4. AM: 3×5 hang power clean + push jerk – 185
    1 clean and split jerk every 45 sec for 12 mins – 205
    PM: 1 snatch every 45 sec for 15 minutes -165
    1 minute max Slapping Pushups
    -rest 1 minute
    8 minute AMRAP of:
    16 KB Snatches 24/16kg (8L/8R)
    12 KB Thrusters 24/16kg (6L/6R)
    8 Burpee Box Jumps 24/20″
    -rest 1 minute
    1 minute max Slapping Pushups
    – 2 rounds

  5. Hang clean 3×5 at 105
    2 cleans every 45 sec for 12 min at 125
    Squat 3×5 at 200 (Niko helped on 4th rep of last set, bar rolled to the top)
    8 hill sprint intervals
    10 min alternating 15lb GHSU and 15 KB swings

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