Custom CrossFit Programming: Monday, 9/15/14

My ankle is better and I am now doing custom programming exclusively through Coach Sean – no more CrossFit classes. Time to get serious!


Traveled to Austin from September 11th-19th, but still found time to get some work in. On this day I worked out at a CrossFit gym near our AirBnB.


A. HBBS @ 32X1, 4 x 4-6, rest 2:30:
33×6
53×6
83×6
103×6 – Hard.
113×4 – Barely hit the fourth rep. Felt good to go this heavy, though.


B. EMOM 12:
o – CGB @ 30X1, x 3-4 @ 65% 1RM (currently 103#)
68×4 – For all sets.
e – PC TnG x 2-3 – you choose weight – moderate
93×3 – For all sets.


C. DB Ext. Rot @ 30X0, 3 x 8-10, rest 1min b\t arms
Did not have time for this (open gym was only 45 minutes).
+
Row – 14sets
30sec @ 90%
30sec EZ
Did not have time for this (open gym was only 45 minutes).

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