CrossFit Lynne

Tuesday, September 15, 2015

Coach Andrea

(11AM) Steve B, Jay, Ilian, Sam a few others and me (around 9 total)

Warm Up

3 rounds of 30 second jump rope, 10 push-ups, and 30 seconds rest.  Then small kips (keep toes pointed), bigger kips, claps or hand release, and finally two sets of 3 pull ups.

WOD

Lynne – 5 rounds for max reps of:  Bodyweight bench press and Pull-ups *There is NO time component to this WOD

As my 185# weight is close to my 1RM I opted to do the workout at 165#.  I worked out with Steve B and we worked the weight up with 95#, 135# and 155#.  I managed 4/7, 4/6, 3/5, 3/5, and 2/6 for the 5 rounds.  The bench press always had a hard stop.  The pull ups were tougher as it felt like I could squeeze out another rep if I held on long enough.  The last round, I tried a few times for the seventh rep but it was not there.

For folks that finished early, Andrea went through a sit-up and pistol routine.

Mobility – Squat against wall, biceps stretch with fist against wall and open palm against wall rotating hips.  Finally I did some foam rolling on my trashed hamstrings.