Wednesday, 21 December, 2011
Posted by Mandee on December 20th, 2011
4 responses
Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1: Push-press 5 x 4-5 @30x0; Rest 2:00 B2: Snatch Pulls 5 x 3-5 @21x1; 50% 1RM; Rest 2:00 C. 3 Muscle-ups EMOTM for 10 Minutes "Plus Size" from Practice CrossFit (OH). "A Clean Workspace" from CrossFit West Santa Cruz (CA).
4 responses to "Wednesday, 21 December, 2011"
AP says:
December 21, 2011 at 12:12 am
155-165-175-185PR-195(x)
Prev 1RM was 185, Win!
Prev 1RM was 185, Win!
Josh Kennedy says:
December 21, 2011 at 6:26 am
185 - 195 - 205 - 215 - 225
Thanks to Tracey for the coaching today, made a difference
Thanks to Tracey for the coaching today, made a difference
0600 RULES! says:
December 21, 2011 at 8:58 am
Wrist elbow and shoulder mobility still my limiting factor in this exercise.
135-3 185-3 205-3 245-3 265-3
135-3 185-3 205-3 245-3 265-3
James Stranahan says:
December 21, 2011 at 4:28 pm
155-3 175-3 195-3(PR) 205-2 205-3(PR)