Workout 09/03/2013
Crossfit:
Warm-up:
800 meter run
4 Rounds for time: (empty bar)
10 good mornings
10 Romanian dead lifts
Strength:
Dead lift and strict press
3 x 10 60% 1RM
Dead lift: 185 (unbroken)
Strict press: 95 (failed at 8, then 2 more)
METCON:
10 min EMOM
– 7 push-ups
– 7 KB swings
– 7 toes to bar
* Dolph said that if after the first five sets you find that you are not finishing all the reps, decrease to five reps of each exercise.
* He also said, instead of swinging the kettlebell overhead, go heavier and swing to eye-level. So I went with 32kg and did as suggested.