Custom CrossFit Programming: Thursday, 9/25/14

Warmup and play with light weights on Push Jerk and Split Jerk for 15min
33×3
43×3
53×2
63×2 – Could have gone higher but this felt like a good moderate weight to stop at. Was more focused on form than anything. Will definitely stick to push jerks for the comp since I’m more comfortable with those.
+
400m MedBall Run – as an individual
This was harder than I expected, so I was glad to get a feel for it instead being surprised about it at Saturday’s comp. Just felt heavy and sluggish. Tried holding the ball in front of me, but on either shoulder was best/fastest, though it was a little tiring on the arms. Time was 1:57.
+
10 sets – Row
30sec @ 90%
30sec EZ
+
Mobility

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