Sconzo.com

Crossfit:

Warmup:
2 Rounds of Fight Gone Bad
1 minute of each:
– Push Press (95#)
– Wall Ball (20#)
– Row
– Box Jump (24″)
– Sumo Deadlift High Pull (95#)
Mobility (squat therapy, PVC rolling: neck and upper back)

Strength:
High Bar Back Squat
3 x 5, 3 x 3  75% of 1 rep max
–> Worked up to 205#, which is 75% of 273, but my 1RM is 235# so I did a bit extra… getting stronger 🙂

* Immediately after each set, complete max effort deadhang pullups or rung rows

WOD: 15 min AMRAP
– 3 burpees
– 5 power snatch (95#)

Lunch:
Kickboxing

Evening:

This entry was posted on Wednesday, August 28th, 2013 at 6:43 am and is filed under Physical fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.