Wednesday, 28 December, 2011
Posted by Mandee on December 27th, 2011
5 responses
Warm-up: 30 Seconds of single-unders/double-unders 30 Seconds rest x 6 3 Rounds: 5 PVC pass throughs 5 Perfect push-ups 5 Floor levers Workout: Hang Power Clean 3-3-3-3-3-3-3 Powerlifting: A. Power Clean. Jerk 3.2 x 4 sets; Rest 5 Minutes B. Squat clean thruster 1 rep @185/135# every 30 seconds for 10 minutes. C. Back Squat 10 reps @68% 1RM x 5 sets; Rest 2 Minutes D. GHD Sit-ups 20-25 x 3 sets @10x0; Rest 1 Minute "Lifting Boundaries" with Kulsoom Abdullah, CrossFit Journal preview video [wmv] [mov]
5 responses to "Wednesday, 28 December, 2011"
December 28, 2011 at 2:40 am
Good coaching this morning Tye!
December 28, 2011 at 5:51 am
December 28, 2011 at 7:23 am
Tye thanks for the help... you gave me good advice, now if I can open my hips and use my arms as hinges.
December 28, 2011 at 7:32 am
Some great tips from Dean and Tye today, my thanks.
Stuck around for a few minutes extra and benchmarked Annie for the first time (50-40-30-20-10 DU and SU) in 6:32
December 28, 2011 at 11:03 am
Got up to 180x3, which beats my old 1x by a little bit. Good to be back after about 10 days of laziness and gluttony.