"The Lion"
20min/AMRAP
1 bar: 75/55lbs
1 Power Clean
2 Front Squats
3 Push Jerks
4 Back Squats
The bar shouldn't touch the ground throughout the round. Be extra careful bringing the weight down from the last jerk to the back squat (controlling it to your back makes it a little dicey).
Post rounds to comments.
OR
(!ONLY if you did yesterday's 'So-Cal' WOD!)
"Uppers"
21-15-9
Push Press 95/65lbs
Sit Ups
Pull Ups
Push Ups
Post time to comments.
The Triple Threat Abmat Challenge
Day 38 = 114
Buy in = 2,223
Wednesday, April 22, 2009
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15 comments:
What does AMRAP mean? Is that a 20 min round for as many times as you can?
Jim Longo
A 20 min WOD.
AMRAP - As Many Rounds As Possible
Thanks, I'll be doing that one today. I'll post tonight so you can see how I do. Still working on coming in for Saturday.
Jim
(Que suspenseful music) Quite deceptive this one is, easy for me it will not be, excited though I am still :-p
Great advice, even though it was given AFTER the workout:" you guys should tape up your wrists".
30 rounds and change, my wrists, legs and the bottom of my feet area sore. Well my next workout will be rum and cokes, AMRAP over 5days of camping.
Good luck to Mark & Nick, you will be missed.
Advice is extra..lol
E, we'll miss you just as much, if not more.
We'll miss all of you, you're all family to us.
Dom - a line from yoda, that is?
30 rounds plus E? some damn good celebrating will be in line this week in the backwoods! ha i found that website with all the workouts for those of you who will be going nuts without a week next week! good luck guys hope it goes well.
http://crossfitnewtown.typepad.com/weblog/travel-workouts.html
Thanks Joe, your the man
Opted for the RX'd Lion. Havn't done a long metcon in a while. 35+ rounds.
GET SOMETHING GOOD FOR FRIDAY!!!!!
Well I did this one today and I thought I did kind of OK. I managed 13+1+1. Not too bad for the first shot at it.
I have to say my wrists were killing me when I was finished though. Probably because my form is a little whacked. Then again I didn't have anyone giving me direction while I ran thru it. One of the draw backs from training in the basement.
The front squat killed me too, I have to work on them. Still working on the intensity and flow with the movements. I'm not totally sure I did them all correctly but I'll find out next time I make it to class.
One thing for sure I trained before work and that was bad, just a bit sore.
Peace out,
Jim
Great job to all you "lioners" yesterday, that workout looked killer. Great job Jim, a 20min AMRAP is tough, and that particular one gave no breaks.
I did the Uppers, I got pushed hard by Joe, that was fun, thanks dood. I started to finally feel the flow on my kip, it was probably pretty ugly, but a TON better than in my crappy gym. PR'd the first round of pullups, did 21 straight, probably could have gotten more too.
GOOD LUCK MARK AND NICK! I wish I could be up there, but that is next to impossible with communions / baseball these days. Where the heck are we going to find our WODs!?
l8
Paul
17 rds, was a mistake to perform this outside, soles of me feet were screamin!!! And Nick - yes, that was a touch of the Master Jedi in me, I was feeling extra geek-ish.
Good luck Nick and Marky Mark, have fun with your Funky Bunch ;-) This week off from OTG, plus my Crossfit Sponsor being away on vacation will be especially rough for me, temptations will be many, tested my discipline will be.
Everyone is welcome to follow the main site WOD's at CrossFit.com or OPT's to the right of the blog. They're both equally challenging and you can compare time/rounds to everyone in the world participating in them.
Thank you for the well wishes. It's only a business seminar guys, not the qualifiers.
The Qual's are on May 23rd,24th - btw, we'll be closed on the 22nd and 23rd due to the Qual's.
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