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Wednesday, 8 February, 2012

Posted by Mandee on February 7, 2012   |   8 Comments

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 GalassiCrossFit Journal preview video [wmv] [mov]

Lessons Learned“, free CrossFit Journal article by Pat Sherwood.

8 responses to “Wednesday, 8 February, 2012”

  1. Clair says:

    125/20
    Have a great Wednesday!

  2. Josh Kennedy says:

    255 (PR)/ 45. Some grunting and shouting going on this morning, would have got me kicked out of Planet Fitness

  3. Jane says:

    155#/30#

  4. Skyler says:

    275#/45#

    275# was my previous 1RM