Custom CrossFit Programming: Wednesday, 10/29/14

A. 3 Position Clean, 3 sets, rest 90sec, build
53×1
73×1
83×1
93×1 – Perfect moderate/hard weight for me right now.


B. Clean Pull, 3×3, rest 90sec, build
93#
103#
113# – Can definitely go heavier.


C1. Wt. Mixed Grip Pullups @ 31X1, 4 x 2-3, rest 90sec
1. 10#, 2 reps
2. 10#, 2 reps
3. 10#, 2 reps
4. 10#, 2 reps
C2. CGB @ 30X1, 4 x 4-6, rest 90sec
1. 53×6
2. 63×6
3. 73×6
4. 83×6 – Barely got the last rep.


10 sets – Row
30sec @ 90%
30sec EZ
My 500m split ranged from 1:56 – 2:06 throughout the session.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: