Tuesday 080603
5 Rounds for time of:
10 Medicine ball cleans (Men 20 lb ball, Women 12 lb ball)
10 Burpees
Post time to responses.
5 Rounds for time of:
10 Medicine ball cleans (Men 20 lb ball, Women 12 lb ball)
10 Burpees
Post time to responses.
Ran 3 miles this morning.
32 minutes
52/m/190
CFWUx3
Did main Crossfit WOD of hang power snatch 1-1-1-1-1-1-1-1-1-1
I started with 45lb. bar and ended up doing 10 reps of hang power snatch w/60lbs.
I would really benefit from having a coach yelling at me to be more aggressive, along with guiding me to be more efficient at the snatch.
I also did OHS
15x45lbs.
10x55lbs.
Back squats
5×65
5×95
5×125
5×145
Shoulder press
3×95
6×75
5 Rounds for time of:
10 Medicine ball cleans (Men 20 lb ball, Women 12 lb ball)
10 Burpees
As Rx’d
Time: 6:50
did the “Tabata Run” WOD on endurance site,
Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don’t lower the speed! 30 sec. work/ 20 sec. rest for 8 intervals.
set my treadmill @ 6.8 mph and 12%
only made 6 intervals and had to stop. I didn’t think I looked that bad until some lady asked me if I was okay and if I wanted to have someone called.
CFJenks WOD,
time: 9:40 Rx’d
also ran one 400 in 1:33 (PR)
400m @ 1:34
5 Rounds for time of:
10 Medicine ball cleans (Men 20 lb ball, Women 12 lb ball)
10 Burpees
As Rx’d
Time: 8:40
**not the greatest form on the burpees.. ; (
400m @ 1:49
5 Rounds for time of:
10 Medicine ball cleans (Men 20 lb ball, Women 12 lb ball)
10 Burpees
Time: 14:49
After this mornings run I was feeling it tonight… 😛
Only made it through the warm-up today…apparently my back is still not up to par after my wreck. UGH!
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Time: 5:34