Main WOD
Run 800m
Repeat 4 times, rest as needed between sets
M.E.B.B.
Squat Clean
5-5-5-3-3-3
Crossfit Football
In-Season
Perform 3 rounds of:
21 KB Swings 2 pood
21 Knees To Elbows
21 Double Unders
Post times to comments.
Off-Season
Perform 4 rounds of:
21 KB Swings 2 Pood
21 Knees to Elbows
21 Double Unders
6 comments:
As you can see, today will be day 1 of the MEBB program. I've designed it to run over 6 months on the schedule described the other day. I was going to "schedule" the crossfit workouts but feeling that the true nature of Crossfit is it's unpredictability, I have written down a boatload of crossfit workouts including all girls and heros on 3x5 cards. I won't add the heros until cycle 3. To choose the WOD when the workout is Crossfit, I'll pull a card randomly from the "hopper" and hit it hard, scaling as needed.
I like the sound of that Robert. We'll talk more tomorrow on the car ride home :)
Great idea Rob--hope it works well for you.
SWOD:
3x5 Squat @ 210 lbs.
3x5 Press (shoulder) @ 135
DWOD:
Scaled to 4 rounds of 15 reps of KB swings @ 1.5 pood, 15 K2E, 15 Double-Unders barefooted. haha.
Total time 8:15
Pacific Peak West Ridge
1500' of Class 1/2 Hiking
1500' of Class 3/4 climbing
3.5 hours up, about 6.5 hrs round trip
A suitable sub for this workout if you don't have a mountain in your back yard is:
For time:
50 Box Steps
5 Jumping Pullups
100 Rounds
The route was awesome; I definitely wouldn't mind doing it again. The new boots worked really well, too. I had some hot spots and soreness on my toes, but nothing like the excruciating pain on the joint between my pinky toes and metatarsels that I was getting with the other boots. All told, a great day!
MEBB:
5@135
5@145
5@155
2@165 (dropped the third one in the bottom of the squat)
3@165
3@165, had an awesome clean on the 2nd rep but nearly crushed my trachea in the process :-)
Not a shabby start considering my max front squat is somewhere near 185.
Moved the band for HSPU down to the pink jumpstretch and will continue to work the technique. Looking forward to Alan coming home and pushing me a little bit.
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