Custom CrossFit Programming: Friday, 10/10/14

A1. Towel Pullups, 3 x AMRAP(-1), rest 90sec
1. 3
2. 3
3. 3 – Fingers started to hurt.

A2. Strict Barbell Press @ 20X1, 3 x 3-5, rest 90sec
1. 53#, 5 reps
2. 73#, 3 reps – I think I went too heavy too fast. Had to stay at same weight for last set since I barely got three.
3. 73#, 3 reps – This barely happened.


B. DB Hip Row @ 21X1, 3 x 8-10\arm, rest 60sec b\t arms
1. 10#, 10 reps each arm
2. 15#, 10 reps each arm
3. 20#, 10 reps each arm – Worked hard to finish 10 reps with left arm


C. Powell Raise @ 30X1, 3 x 8-10\arm, rest 60sec b\t arms
1. 5#, 10 reps each arm
2. 7.5#, 10 reps (R), 8 reps (L)
3. 7.5#, 10 reps (R), 8 reps (L)


3 sets
50 Flutter Kicks
20 Situps
rest 1min
Last set made the burn set in for a while!

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