Friday, August 26, 2016
(11:00 AM) 6 of us including Tim, Tim, Eric, Val, and me
Crossover Symmetry - 20 pull straight back alternating arms, 10 air squats, 20 lat pulls, 10 reverse lunges, 20 alternating shoulder forward with straight arms, then 10 overhead press, 10 burpees. Repeat with 5 air squats, 6 reverse lunges, 5 burpees
Barbell Warm Up - 5 strict press, 5 push press, 5 push jerk, 6 split jerk (alternating front foot). 2 rounds of overhead complex of 4 motions. Then Shrugs, muscle clean, hang power clean, power clean.
Workout of the Day
1. Strength (keep weight low and focus on skill and warming up for workout)
OTM x5: (from rack)
Press + Push press + Push jerk + Split Jerk
I did 65#, 75#, 85#, 95#, 95#
OTM x 5: (from ground)
Hang power clean + full power clean + push or split jerk
I did push jerks for the first 4 and finished with a split jerk at 95#, 105#, 115#, 125# and 125#
Burpee over bar: 12
AMRAP: 12 Minutes
F – 95/65 lb.
Rx – 135/95 lb.
Rx+ 185/125 lb. (Use if your clean and jerk is at or above 225/145)
I used 95# and finished 4 rounds + 7 reps. The CL&J was not too bad, but I was doing singles. The burpees as per my engine were the worst and I was stepping up in the first round to keep my breathing under control.
3. Extra Credit
T2B: 100 for time
I was wiped out after this workout. I did some kips swings, some knees swings, some swings to legs parallel and then did 3 sets of kipping toes to bar as best I could. I could string together 3 reps, but my toes did not touch, they cam reasonably close.
Met Mukund who is in CrossFit Light, works at GHX