Custom CrossFit Programming: Wednesday, 11/5/14

A. 3 Position Clean – work up to a tough single set in 10min
33×1
43×1
53×1
73×1
83×1
88×1
93×1 – Tough, but I know I can go heavier. Just can’t push myself that hard right now so I stopped here.


B. Clean Pull, 3 x 3 @ 100% of A.
93×1
93×1
93×1
Arching back a bit too much at the top of the pull. Need to keep that more controlled.


C1. Wt. Mixed Grip Pullups, 4 x 1-2, rest 90sec or Eccentric Only @ 51A1
1. 10#, 2 reps
2. 15#, 2 reps
3. 20#, 1 rep
4. 25#, 1 rep – Really heavy! Pretty sure this is my max.
Need to remember to do the negative and not just jump off the bar at the top of the pull-up.

C2. CGB @ 30X1, 8,6,4,2, rest 90sec
1. 73×8
2. 83×6
3. 88×4
4. 93×2
Tried my best to make logical tiny jumps in weight, but again, I think I may have went a touch too hard on my 3rd/4th sets since I felt a little dizzy afterwards. Argh!


12sets – Row
30sec @ 90%
30sec EZ
1. 2:00.9, 124m
2. 1:59.0, 126m
3. 2:00.0, 125m
4. 2:00.9, 124
5. 2:00.9, 124
6. 2:00.9, 124
7. 2:00.0, 125
8. 2:00.0, 125
9. 2:00.9, 124
10. 2:00.0, 125
11. 1:59.0, 126
12. 2:00.0, 125
Felt really good about this. Was pushing pretty hard without completely overdoing it and hit a good stride. Lower back was hurting a little bit afterwards but nothing painful.

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