Workout 09/10/2013
Crossfit:
Warmup:
Jump Rope practice 5 minutes
3RNFT
7 box jumps
7 frog situps
7 jumping air squats
Strength:
High Bar Back Squat (HBBS)
7×3
Dolph said to stay with 80% of your 1RM, but in the last to sets, I increased by 20#:
135#, 185#, 185#, 185#, 185#, 205#, 205#
MetCon:
21-15-9 reps of:
Hang squat clean, 115#
Handstand push-ups