September 19, 2012
1) Back Squat
5 sets x 8 reps @ 75%
2) Complete as many rounds as possible in 4 minutes:
10 kettlebell swings (32/24kg)
6 burpees
Rest exactly 4 minutes then
Complete as many rounds as possible in 4 minutes:
10 box jumps (24/20″)
20 push ups (feet on 45lb plate, thighs must not touch the ground)
Rest exactly 4 minutes then
Complete 3 rounds for time of
15 x ring dips
100m farmers carry with kettle bells (32/24 kg)
Back squats 75%=. 130 lbs
Did 125 x 2 rounds to make sure deep enou squat then added to do 130 lbs x 3 rounds
Improving on squat depth
AMRAP 1 – 4 rounds + 4 kg
AMRAP 2 – 3 rounds
And finally 10:22on the dreaded ring dip / hay bailing workout
Great morning in the gym!
Back squats 75% = 115 lbs.
Felt pretty good through all 5 rounds.
AMRAP 1 – 4 rounds + 5 kb (20kg)
AMRAP 2- 2 rounds + 10+15
Rig dip/farmers walk –
Used a red band on ring dips. Trying to practice kipping…i’m getting there but these are still hard for me.
Used 40 lb. db for the 100m farmer walk. Rawlen says my time was close to 13:00 minutes. I’m happy it is over. 🙂
I guess if you are gonna work on weaknesses you might as well work on all of them in one day. The only thing missing was HSPUs William!
WOD 1: 5 Rds + 10 KB Swings
WOD 2: 3 Rds + 10 + 14
WOD 3: 5:23
We’ll Call Today: “Body Weight Hell!”
Still – a rough day at CrossFit is better than a good day anywhere else!
Love the WOD tonight really pushed me to my limit….I love the new energy at 5:30pm with Allen and Cary coaching…thx