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).
155-165-175-185PR-195(x)
Prev 1RM was 185, Win!
185 – 195 – 205 – 215 – 225
Thanks to Tracey for the coaching today, made a difference
Wrist elbow and shoulder mobility still my limiting factor in this exercise.
135-3 185-3 205-3 245-3 265-3
155-3 175-3 195-3(PR) 205-2 205-3(PR)