Workout 03/22/2013


4 miles to CrossFit


400 meter run (I had already “warmed up” with the 4 mi run)
15 of each: box jump, push up, sit up, ring row
Ankle Mobility
Couch Stretch

Skill work—get your GOAT for 20 minutes

I worked on my hang clean technique here. Perhaps a mistake in retrospect, since the WOD involved 45 hang cleans 🙂 Eh, I’m stronger for it.


DT“. 5 rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Currently, my hang power clean PR is 145, so I scaled this workout to 115. That made the deadlifts easy, but the HPCs were challenging for me. After the third set, I dropped the weight to 95 pounds.


4 mile run back home from CrossFit. Pace was almost a full minute slower per mile, because I was pretty run down from the WOD, and the week in general, I think.

79 push-ups, 79 sit-ups, 79 second side-plank on each side.

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