April 9 Rest Day
Rest Day Workouts
1. Make-up for missed workout: Nicole or Fight Gone Bad.
-- or --
2. Here's a beasty little workout for those brave souls desiring some mid-week pain!
Warm-up
Row 500 meters
25 PVC Squat Snatches
15 Burpees
Workout
"Frianabeth"
21 Thrusters M 95/W 65
21 Pull-ups
15 Squat Cleans M 135/W 95
15 Ring Dips*
9 Deadlifts M 225/W 155
9 Handstand Push-ups**
* sub with band-aided ring dips, if needed
** sub with HSPU using box or bands, if needed
*** work with a partner during this workout (partner motivate during workout, switch weights on bar, be accountable for good form and range of motion on lifts)
Big Dogs
As Rx'd
Pack/Pups
Thrusters M 75/W 45
Squat Cleans M 115/W 65
Deadlift M 185/W 115
Cool-down
5-10 minutes of stretching (if you haven't tried the foam roller, give it a try on sore muscles)
HARDEN THE F@$# UP!
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
| Join Our Email List: |
| Search This Site |
Leave a comment