At CrossFit Full Strength Warm up 90s 60s…

At CrossFit Full Strength.

Warm-up
90s – 60s – 30s

  • Jump rope
  • Strict butterfly sit-ups

Skill
Learned the clean and jerk from the hanging position and worked on it for 20+ minutes. Started with the bar, went up to 75#, 85#, and then 95#.

WOD
Ground to OH, 3 rounds, 1:00 each round, 3:00 rest between rounds

I used 95# for the WOD and was able to do 7, 7, and 8 reps.

At CrossFit Full Strength Warm up Stretching Team…

At CrossFit Full Strength.

Warm-up

  • Stretching
  • Team relay, 2 rounds, switch stations when rower is done
    • 250m row
    • Hold weight at chest (40# KB)
    • Sit-ups or plank

WOD

  • 5-10-15 HSPU
  • 10-20-30 Bar facing burpees

During the warm-up I did sit-ups in the first round and plank in the second. In the WOD I did pike push-ups (stinkbugs) and finished in 9:30.

At CrossFit Full Strength Warm up 90s 60s…

At CrossFit Full Strength.

Warm-up

  • 90s – 60s – 30s
    • Jump rope
    • Plank
  • 15 V-stretches

Strength
5 rounds, 10 reps, 3-1-X-1 tempo, ~90s rest between rounds
Back squat (95#)

WOD
3 rounds

  • 400m run
  • 10 HR push-ups
  • 25 Sit-ups
  • 10 NPU Burpees

The weight was perfect for the back squats, especially after the hike earlier today. I completed the WOD in 12:55. It feels great to be able to run outside without freezing.