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Workout Tue 04/30/2013

Karate:

Semi-free sparring, Bassai Dai, Jion

Crossfit:

Warmup

3 rounds:
10 Step-ups
10 hollow rocks
10 bridges
10 pass thrus

Strength

Strict Press  5×3, complete one round of dead hangs after every 3 reps.
Max effort Dead Hang Pullup

75# x 4
6 pull ups
105# x 3
6 pull ups
115# x 3
6 pull ups
125# x 3
5 pull ups
125# x 3
6 pull ups

MetCon

4X through:

Complete 3 rounds of
3 Power Cleans, 115#
5 Box Jumps, 24″
Then run 400 meters

Lunchtime:
Yoga
Evening:
Repeated the crossfit workout: warm-up, strength, and met-con.
I did more weight with the power cleans (135#) and finished 20 seconds faster than in the morning.

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