Custom CrossFit Programming: Wednesday, 9/24/14 (Charm City Throwdown Practice)

A. EMOM 10
o – PS TnG x 3
Did 58#. Was a good moderate weight to work with.
e – CTB x 2-5 UB sets
Did sets of 5 for all except last set (did 4).
Charm City Throwdown Team Workout #2:
Station 1
750m Row + 200 Double unders

Station 2
30 Clusters (95#/65#)

Station 3
50 Burpee Box Jumps

10 min time cap

Thoughts I sent to my team: The double unders were okay. I tried breaking it up 50/50/50/50 as Andrew suggested which I liked, but that obviously did not work as I tripped up more and more near the end. Maybe a focus on 40/40/40/40/40 would be better instead, with longer but more effective breaks in between each, especially since it sounds like I’ll have a little more time with Andrew.

Though the clusters were tough for me (I had to drop the bar before starting the last set and front rack was horribly annoying), I think I can definitely dig deeper and make them happen. Crowd support will help me with this!

The burpee box jumps were just burpee box jumps. Sucky but can grind them out.


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