Warm-up:
250 Meter row
2 Rounds:
Wall to wall bear crawl
10 Second ring static hold
Wall to wall lunges
10 Second active shoulder hang
Workout:
A1. Back Squat 4 x 3 reps; Rest 3:00
A2. Weighted pull up 4 x 3 reps; Rest 3:00
Powerlifting:
A. Push Press. Push Jerk. Split Jerk, 1.1.1. x 5 sets; Rest 5:00
B. Bench Press 4 x 2-3 reps @21×1; Rest 3:00
C1. Strict Pull ups 3 x amrap; Rest 1:00
C2. Push ups 3 x amrap; Rest 1:00
“Pull-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
“Lessons Learned“, free CrossFit Journal article by Pat Sherwood.
235/60
265/BW
125/20
Have a great Wednesday!
255 (PR)/ 45. Some grunting and shouting going on this morning, would have got me kicked out of Planet Fitness
Strong work! Way to bust your previous 1RM PR!!
155#/30#
Looks like you all were moving some weight today!! Love it!
275#/45#
275# was my previous 1RM