Tuesday

 

image from http://crossfitnorthfulton.typepad.com/.a/6a00e54ef062f78833016304459de5970d-pi

Welcome back, Alice!

 

Look whose back!!! Great to have Alice back.

Jerk

Beginners: push press

Work up to a heavy single in 10 min. Then:

4 rounds
3 rack jerks/push press @80 %
6 front squats same bar
12 burpees
100m sprint

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Comments

  1. Good to see Alice back in the gym.
    Jerked and made 255lbs in my 10 mins, then did OPT from yesterday with abbreviated rest:
    Part 1 – 5min AMRAP
    5 Box Jump’s 24″
    5KB Swings 1.5 pood
    5 T2B
    TOTAL = 7rnds + 5
    1 min Rest
    Part 2
    5min row
    Went pretty hard, but there was more.
    TOTAL = 1,339Mtrs
    2 min rest
    Part 3 – 5 min AMRAP
    10 DU’s
    5 sit-ups (Supposed to be GHD but I just did regular because I did GHD in WOD yesterday)
    7 PP’s 95lbs
    TOTAL = 6rnds +10
    2 min rest
    Part 4 – 5 min AMRAP
    5 HPC’s 115lbs
    5 Burpees
    10 DU’s
    TOTAL = 5rnds +5
    1 min rest
    Part 5 – 5 min AMRAP
    10 Lunges with 25lb DB’s
    7 chin ups
    100 M run
    TOTAL = 4 rnds
    1 min rest
    Part 6 – 5 min AMRAP
    7 back extensions
    15 cal on AirDyne
    5 DB Push Jerk @ 40lb DB’s
    TOTAL = 3 rnds plus 22
    Well shattered! Only went at 80-85% so was consistent without ever blowing it out, but was still tired come the end. Seemed to be working out for a long time.