Monday 20140519 Open Workout

Posted: May 18, 2014 by totactfit01 in Uncategorized

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Coach Kimberly at CrossFit Appleton in Appleton, Wisconsin. 

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SCHEDULING NOTE: Due to Wing Down Day this Friday, we will only run one class that day @ 1000.  This also applies to NEXT Monday (Memorial Day).  That day we will only have one class @ 1000.

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S/S/S:

Front Squat 3×5

Add 5lbs from last Front Squat set from 13May, or add 5# to 70% of 1RM

Post weight used to Comments/LogWOD

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WOD:

“The Carly”
12min AMRAP
20 Box Jumps (24/20)
10 Punch Balls (Total)(20/14)
5 KB Swings (2/1.5)

Post Rounds Completed to Comments/LogWOD

 

 

Example of Punch Balls. Video courtesy of Michael Zweifel

 

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X-tra:

3x500M Row

1:1 work/rest ratio

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Homework:

Heel cord mash – 2 min per side
Couch stretch – 2 min per side

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