For time: 12 snatches, 75lbs, 16 thrusters, run 200m, 9 snatches, 75lbs, 12 thrusters, run 200m, 6 snatches, 75lbs, 8 thrusters, run 200m, 3 snatches, 75lbs, 4 thrusters, run 200m
Rxed 15:29
My wife and I made up this work out. I like it, but the weight should probably be 20lbs more. That being said, 20lbs would have killed me today. When I do these metcons with snatches and some times the ones with cleans, my lower back muscles have a tendency to lock up. Today it happened and because of it my run times were pathetic. I was in a hurry to start the workout so I didn't warmup properly. I'll have to make a mental note to warmup well and focus on loosening up my lower back next time.
CrossFit Football WOD
5 rounds for time of: 7 deadlifts, 315lbs, 21 double-unders
Not rxed 8:45
I did this with 250lbs. I did this in my garage and I used all the plates that we own. This was a good weight for me. I don't think I've done any deadlifts for at least a month. I think I was supposed to do some the week I got sick. My double-unders were much better today. My rhythm is still not on. I don't think that I strung more than 8 together. For some reason I think I'm spinning the rope too slow.
Extracise: Shoulder Press 5-5-5 and sit-ups/back extensions
I did 105 but had to push-press the last one. I was going to do 5 sets but I've had a long day so I cut it short. I would have had to drop the weight for a forth set.
No comments:
Post a Comment