Workout 03/19/2013

Lunchtime:

Worked on push-jerks with the 110LB barbell.
Routine: 6 push jerks, 25 sit-ups, 25 push-ups, for five rounds.
Two side planks, 76 seconds each.

Crossfit:

Warmup
10 Box Jumps
10 Walking Lunges, push into Samson Stretch at the bottom of each step
Couch Stretch
Ankle Mobility with band

Strength
Zercher Squat (worked with Andy, who did crossfit in Afghanistan and recently joined CFM)
7×3: 45, 75, 95, 115, 135, 145, 165

MetCon

5 Min AMRAP – I think I completed 8
3 Heavy Hang Cleans (95#)
5 Pushups

5 min
Jump Rope, work on Double Unders

5 Min AMRAP – I think I completed 7
3 Heavy Deadlifts (185#)
5 Slam Ball (30#)

 

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