Workout 07/24/2013

Crossfit:

Warmup
1 mile run
Foam Role
Ankle mobility
Shoulder pass throughs

Strength
Snatch Balance – worked with up to 115#
Work on speed under the bar
20-25 minutes

MetCon
3 Couplets, 2 minutes rest in between each couplet
50 Kb Swings (16kg, lower back was sore)
50 Box Jumps (did step-ups on 24″ box)

then

3R
400 meter run
20 HSPU (still need to work on getting my head all the way to the floor)

then

50 ring dips (scaled the last 25 with box and/or kipping)
50 Wall Ball (20lb ball – this was not fun 🙂

Lunch:
Kickboxing – 60 mins, punching drills with weights, core.

Evening:
Olympic Lifting Class – worked on tall cleans, speed under the bar.
Homework: tall cleans – shrug shoulders with bar (no hips or knees), then drop under the bar as FAST as possible. Also try this from on your toes.
I worked with 95# for this exercise.

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