Morning
Speed
Seated Box Jumps w/ weight, 24 inch box10 sets of a single jump w/ moderately heavy db's at the top a 1:15 interval
Conditioning
Tabata Sledgehammer Strikes, 4 roundsRest 1 minute
50#/35# Tabata DB Bench Press, 4 rounds
Rest 1 minute
Tabata Sledgehammer Strikes, 4 rounds
Rest 1 minute
50#/35# Tabata DB Bench Press, 4 rounds
Alternate left and right side swings every interval. The round with the smallest amount of reps completed is your score.
Afternoon
Conditioning
CFO WODPost all results to comments.
6 comments:
Thursday:
145 power snatch
Worked the Crossfit Gymnastics Warmup
20:52 for Cinco de Mayo
Friday Morning:
40lbs DB's seated box jumps
TB Ballslams 13
TB 40lb DB's 11
22:52 for Cinco de Mayo
50# DB for jumps, not too bad tried to land as upright as possible
SledgeHammer 15/15 on each arm
Bench hit a wall 7 reps
10-10-10-10, 10-8-8-7
I was noticing I was only resting 30sec inbetween each one and not 1min. Aw well need the work right?
7.5 on met-con
#220 push press
15# DB's for jumps; felt easier as more reps completed, maybe should have gone up in weight
Sledgehammer 13/12 each arm; these were consistent
Bench: 11,10,9,7 and 10,9,7,5
The second tabata was so much harder.
6 rounds on CFO metcon; missed DU's a lot in beginning before finally able to do unbroken; did cleans and burpees unbroken
140# on push press
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