24 January 2009
Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Muscle snatch: 70% x3x3 60#
Clean + Push Jerk + Hang Clean + Jerk: 60% x3 85#
MetCon:
3 rds for time of:
200 m sprint (sub: 1 minute on bike)
20 kip pull ups (sub: 10 dead hang)
Workout Time: 8 minutes
MetCon Time: 8 minutes
The Push Jerk and Jerk were more like Push Presses. Still working on that. But I'm improving on the full squat cleans. That's something, right?
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I walked two miles today (walking the dogs)
ReplyDeleteI will do crossfit tomorrow