Archive for July 25, 2013

Friday 20130726 Open Workout

Posted: July 25, 2013 by totactfit01 in Uncategorized

Kyle Pressing

pic courtesy of Tumblr

Wishing CrossFit Omaha’s (and last year’s Third Fittest Man in the World) Kyle Kasperbauser good luck as he looks to get back on the podium this year at the 2013 CrossFit Games.  And, this pic reminds me…

 

 

S/S/S:

Strict Press – 3×5

Add 5lbs to weight used on 15 Jul (click here for a refresher) or 75% if you weren’t here

Post weight used to Comments/LogWOD

WOD:

“Echo”

3min AMRAP: Reps of 5-10-15-20…..for the following movements

Push Jerk (115/95)

Double Unders

Burpees

 

2Min Break then…

6min AMRAP:

Reps of 5-10-15-20…..for the following movements

Push Jerk (115/95)

Double Unders

Burpees

 

2 min Break then…

 

9min AMRAP:

Reps of 5-10-15-20…..for the following movements

Push Jerk (115/95)

Double Unders

Burpees

 

 

Score (per AMRAP) = Reps

 

Post score for each AMRAP to Comments/LogWOD

So, in the first AMRAP, you’ll start with 5 Push Jerks, then 5 Double Unders, then 5 Burpees, then 10 Push Jerks, 10 Double Unders, 10 Burpees, etc…

Increase by 5 every time you come back to a move during the AMRAP.  At the end of 3 minutes, we’ll take a 2 minute break, then you’ll start back up, starting back at 5 reps per move and on up for 6 minutes.  Then a 2 minute break, then reset and go for 9 minutes through the same move with the same rep increase every time you get back to the move.

Cash Out:

Skin the Cat – 5 reps

Video courtesy of Team CrossFit USA

Anterior Delt mash w/lacrosse ball – 2 min per side

 

Firebreather Piece (Done outside of class on your own time):

Beginner & Intermediate:

Barbell Shrugs 4×10  – Increase weight each round