CrossFit – Friday, June 29th, 2018

Workout of the Day 

-Strength-

Dead-lift (%’s off 3RM)

78% x 5
88% x 3
98% x 1

*Complete sets on a 2 minute clock. No touch and go reps.

Barbell Hip Thrusts

50% (of 3RM Dead-lift) x 10 x 5 sets

*Complete sets on a 2 minute clock.

-Accessory-

Three sets:
Dumbbell Row x 10 each arm
Dumbbell Tricep Kickbacks x 10 each arm

*There is an 8 minute window in which the above work is to be completed.

-Conditioning-

Omaha Free Week

As many reps as possible in 8 minutes of:
50 Wall Balls, 20/14 to 10′
200 meter Run
40 Wall Balls, 20/14 to 10′
200 meter Run
30 Wall Balls, 20/14 to 10′
200 meter Run
20 Wall Balls, 20/14 to 10′
200 meter Run
10 Wall Balls, 20/14 to 10′

Council Bluffs

As many reps as possible in 8 minutes of:
10 Handstand Push ups
6 Alternating DB Snatch, 70/50
10 Wall Balls, 20/14 to 10′
6 Bar Muscle ups

Post all results to Triib and/or comments

Four years. That’s how long I’ve been at Vise. At the moment, I’m working on bar muscle ups. That’s my 4 week goal. So far, my proudest moment was just being able to make it through some of the wods AsRx. I still feel like I’m learning a lot and that I’m still, like, somewhat new to the sport, but getting some workouts AsRx shows that I’m making progress.
The gym is my go to place to work through stress, tough days, and hard nights. Some days I get overwhelmed with work and I feel like skipping, but making it through a workout clears my head and changes my mindset.
One of the things I’m most proud of is talking some of my closest friends and my daughter into joining. Seeing them get hooked on CrossFit and make progress makes me proud. I’ve become close friends with a lot of the people I work out with and even though some that I don’t see outside of the gym I feel like I’ve truly become friends with.
– Jay Kathol