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Wednesday, 21 December, 2011

Posted by Mandee on December 20, 2011   |   4 Comments

Warm-up:

500m Row

2 Rounds:

8 Knees to elbows

8 Hollow rocks

8 Supermans

16 Overhead walking lunges

 

Workout:

Front Squat

3-3-3-3-3

 

Powerlifting:

A. Split Jerk 2-2-2-2-2; Rest 5:00

B1: Push-press 5 x 4-5 @30×0; Rest 2:00

B2: Snatch Pulls 5 x 3-5 @21×1; 50% 1RM; Rest 2:00

C. 3 Muscle-ups EMOTM for 10 Minutes

 

“Plus Size” fromĀ Practice CrossFit (OH).

“A Clean Workspace” fromĀ CrossFit West Santa Cruz (CA).

4 responses to “Wednesday, 21 December, 2011”

  1. AP says:

    155-165-175-185PR-195(x)

    Prev 1RM was 185, Win!

  2. Josh Kennedy says:

    185 – 195 – 205 – 215 – 225

    Thanks to Tracey for the coaching today, made a difference

  3. 0600 RULES! says:

    Wrist elbow and shoulder mobility still my limiting factor in this exercise.

    135-3 185-3 205-3 245-3 265-3

  4. James Stranahan says:

    155-3 175-3 195-3(PR) 205-2 205-3(PR)