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Wednesday, 28 December, 2011

Posted by Mandee on December 27, 2011   |   5 Comments

Warm-up:

30 Seconds of single-unders/double-unders

30 Seconds rest

x 6

3 Rounds:

5 PVC pass throughs

5 Perfect push-ups

5 Floor levers

 

Workout:

Hang Power Clean

3-3-3-3-3-3-3

 

Powerlifting:

A. Power Clean. Jerk 3.2 x 4 sets; Rest 5 Minutes

B. Squat clean thruster 1 rep @185/135# every 30 seconds for 10 minutes.

C. Back Squat 10 reps @68% 1RM x 5 sets; Rest 2 Minutes

D. GHD Sit-ups 20-25 x 3 sets @10×0; Rest 1 Minute

 

Lifting Boundaries” with¬†Kulsoom Abdullah,¬†CrossFit Journal preview video [wmv] [mov]

5 responses to “Wednesday, 28 December, 2011”

  1. Brady says:

    135-155-165-175-185-195x-195PR

    Good coaching this morning Tye!

  2. Will Blankenship says:

    225

  3. Hips are fused shut says:

    185×3-205×3-215×3-225×3-245x1F-235x2f-225×3
    Tye thanks for the help… you gave me good advice, now if I can open my hips and use my arms as hinges.

  4. Josh Kennedy says:

    135-145-165-175 (PR)-185 (PR)-165-165
    Some great tips from Dean and Tye today, my thanks.
    Stuck around for a few minutes extra and benchmarked Annie for the first time (50-40-30-20-10 DU and SU) in 6:32

  5. DaveC says:

    James!!

    Got up to 180×3, which beats my old 1x by a little bit. Good to be back after about 10 days of laziness and gluttony.