Fight Gone Really Bad

Went to the 4:30 class.

Warm-up – 2 Sets

  • 30 Jumping Jacks
  • 40 Air Squats
  • 20 Toe Touches

Strength – 5 Sets

  • 10 Reverse Hypers (140#)
  • 10/10 Suitcase Deadlifts (62# KB)

Class was doing 10×2 deadlift but I wanted no part in lifting that heavy shit.

Conditioning

“Fight Gone Bad” – 3 Rounds

  • 1:00 Wall Balls (20#, 10′)
  • 1:00 Sumo Deadlift High Pulls (75#)
  • 1:00 Box Jumps (24″)
  • 1:00 Push Presses (75#)
  • 1:00 Row for calories
  • 1:00 Rest

Didn’t realize the box jumps should have been only 20″, though I’m sure it wouldn’t have made that much of a difference. My scores per round were 109-92-90. Only a ranking of 66 on BTWB. Not a good effort. First time doing a legit FGB though. Got 32 wall balls in round on, then 24 and 23 I think. I hate SDHP and tried to be careful with my back. Box jumps were slow, but at least I jumped them all even though I don’t rebound anymore. The push press was much harder than I expected with that weight. Row just sucks at the end of 5 minutes and then one minute of rest goes by so fast.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s