CrossFit Class #9

Friday, June 9, 2017

Yesterday’s work out was really, really hard. I seriously considered not going today but I’m definitely not going Saturday and Sunday so I dragged my sorry self out of bed and went. So glad I did.

Warm Up – 2 reps

Row 200 meters

10 scorpions

10 iron cross

10 rollie pollies

Work Out of the Day

Hang Power Snatch- 1-1-1-1-1-1-1. (Climbing) Ok, I really suck at the lifts. Getting the movement for the hang power snatch was hard with a pvc pipe. Coach Laurie patiently worked with me so I only used the 15 lb bar and then added 5 lbs.

12 Minute AMRAP:

12 Box Jumps (24,20) – I used the 20″ box

9 t2B/ knee raises/med ball sit ups – I did medicine ball sit ups

6 Hang Power Snatches (115,75) (95,65) (75,55) **135,95 – um, 15 lb bar and then pvc pipe

I think I did 4 reps, pretty sad but a good work out after yesterday’s killer WOD.

Extra Conditioning-

Row 250 Meters AFAP X 5 Sets  (rest as needed)

**30 Ft HS Walk between sets

I did not participate in the extra conditioning–didn’t see anyone rowing after class. I did take a slow walk around the block after I got home.


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