Wednesday, 5/1/2013

CrossFit Edwardsville Morning Workout

Warmup - Plyos, mobility, clean/snatch drills w/ PVC

Workout -
1 min AMRAP lunge steps - 47

1 min rest

7 min AMRAP - 50 DUs, 10 OTB burpees, 10 hang snatch 95# - 3 rounds + 5 DUs

1 min rest

1 min AMRAP toes through rings - 22

6 min to find Power Clean 1RM -
135-185-225-245 PR
//Not too bad!  Was definitely heavy, but I got my form down pretty well and didn't starfish!

1 min rest

1 min AMRAP pistols - 25

1 min rest

7 min AMRAP - 10 cal row, 10 OTB burpees, 15 power clean 135# - 2 rounds + 5 cals

1 min rest

1 min AMRAP situps (straight leg hands to laces) - 30

1 min AMRAP supermans - 62

6 min to find hang snatch + OHS max
135 (f) - 135 - 145 - 155