CrossFit Workout PC Lizzy

October 13, 2011 By 3 Comments

Skill Dev/ Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings

Metabolic:
PC Lizzy
21, 15, 9 for time
Power Cleans (60/40kg)
Rings Dips

KB Pistols – in 5 sets build to a heavy triple on both legs

Dan, from all of us thank you for all you have contributed in the last 3 years. Enjoy your travels and stay in touch.

Stretches to finish

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Comments

  1. Hoodie says:
    October 13, 2011 at 4:52 am

    2pm group
    Rx’d
    Dan – 4:48 – pistols max 36kg right, 28kg left
    Nadine – 4:53 – pistols 3@ 16kg max 20kg
    Daz – 5:19 – pistols 3@ 24kg, max 40kg
    Hoodie – 5:52 – pistols 3@ 20kg max 24kg
    Rochelle – 6:45 – pistols 3@ 16kg max 21kg
    Kat – 13:24

     Scaled
    Brett 12:57 (50kg)

  2. Trent Sheiles says:
    October 13, 2011 at 8:28 am

    PC Lizzy – 6:58 rxd
    pistols – 3 @ 20 max 24

    then did some bar muscleups for fun.. 4,3.

  3. AC says:
    October 13, 2011 at 11:04 am

    Great WOD
    Rxd 6.53

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