Custom CrossFit Programming: Tuesday, 9/30/14

A1. Weighted Eccentric Only Pullups @ 41A1, 4 x 3-4, rest 90sec
1. Bodyweight
2. 10#, 4 reps
3. 15#, 4 reps
4. 20#, 4 reps
A2. Standing Braced Single Arm DB Press @ 22X1, 4 x 12-15\arm, rest 90sec
1. 5#, 15 reps
2. 10#, 15 reps
3. 15#, 13 reps (L) / 14 reps (R) – Left shoulder at site of old injury (rhomboid spasm) started to bother me, so I dropped back to 10#.
4. 10#, 15 reps


B. RDL @ 4020, 3 x 6-8, rest 2min
53×8
73×8
83×8 – Heavy, but should go heavier since I was hitting eight reps.


C. Clean Pull, 3 x 3, rest 2min
63×3 – Too light.
93×3 – Was doing it wrong. Went lighter.
83×3 – Got the form down.
103×3 – Heavy! But I can go heavier next time.
+
FLR on Rings – accumulate 4min AFAP
Tried to keep this to 30 second segments at first, but eventually had to drop down to roughly 20 second segments with a few seconds rest in between.

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