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4 If By Land, 5 If By Sea…

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4 If By Land, 5 If By Sea…

James and Doug on the emissaries of pain.

James and Doug on the emissaries of pain.

Jordan, Stephanie, Doug, and Wes chase elite fitness under the watchful eye of Coach "Cutthroat" Jessie.

Jordan, Stephanie, Doug, and Wes chase elite fitness under the watchful eye of Coach "Cutthroat" Jessie.

Warm-up: Skills Progression –
6 reps each exercise
Finish column A before going to B and then C

A

B

C

Push-up

Dip

HSPU

Air Squat

Box Jump

Pistol

KB Swing

KB Clean

KB Snatch

Strict Pull-up

Kipping Pull-up

Muscle-up

Snatch: 1-1-1 (3 heavy singles)

MetCon – 4 if by land, 5 if by sea:
500m Row
400m Run
500m Row
400m Run
500m Row
400m Run

Finisher: Enjoy your weekend!

Well, it was only fitting that Friday should cap the week as a big, nasty, take-as-much-of-the-allotted-hour-as-possible workout.  I think some Ktowners really found out what intensity was today.  A big shout out to Stephanie who crushed today’s workout prescribed – and this was only her second CrossFit workout ever!

Be sure to get some FREE CrossFit in Knoxville tomorrow, Saturday, 10AM, right here at CrossFit Ktown.  It’s going to be fun, I guarantee it!

In nomine CrossFit,
Coach G

By | 2017-04-25T14:40:16+00:00 August 14th, 2009|CrossFit Ktown Knoxville, Uncategorized|2 Comments

2 Comments

  1. Doug August 16, 2009 at 8:21 am

    Tough MetCon to end a week where we had tired legs from DLs, sprints, tuck jumps, double unders, etc.

  2. James August 17, 2009 at 5:50 am

    Last week definitely hit the legs hard. Quads, glutes, and calves were really sore, and I liked it! =o) Saturday was lots of fun as well.

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