Wednesday, August 29, 2012

SLEDGEHAMMER RESULTS

CFUM: 1; MASSIVE TIRE: 0

Brock

Coach Jason

Sheila

Terry

Peter

Here’s the workout for Wednesday, August 29, 2012:

A. Strength

Push press — 1 RM / EST 1RM testing

Take the first 20 minutes of class to find your one-rep max or estimated one-rep max. Warmup sets will be listed on the whiteboard. Please take the time to find these important numbers for all of your CrossFit lifts and log them in your journal!

B. Metcon

Three rounds at each station for max reps; 30 seconds of work followed by 30 seconds of rest:

• Russian kettlebell swings

• Deadhang chin-ups

• Sledgehammers

• Box jumps

C. Cash out

Roll out / partner- and band-assisted stretching