Custom CrossFit Programming: Sunday, 11/23/14

A. BTN Jerk + Split Jerk, 4 sets, rest 60sec
33×1
33×1
43×1
53×1
53×1 – Repeated 53#. Wanted to get the “drop” right. Felt like I nailed it this time.
58×1 – Felt a bit dizzy. Rest time was not enough for me. Increased to 90-120 seconds for last couple sets.


B. Clean & Jerk, 60%x2, 65%x2, 70%x2, 75%x2x2, rest 2min
53×2
63×2
68×2 – Shoot the bar UP, not forward.
73×2 – Again, was starting to feel pretty dizzy. Took a lot to hit the second rep in these heavier sets.
73×2


C. Clean Pull, 4 x 3, rest 2min
93×3
103×3
113×3
123×3 – Pretty damn heavy.


D1. Single Arm DB Upright Row @ 2110, 4 x 4-6\arm, rest 60sec
1. 6 reps, 15#
2. 6 reps, 20#
3. 4 reps, 25# – Left shoulder was starting to click a little (not painful).
4. 4 reps, 25#

D2. Wt. Dip @ 30X1, 4 x 2-3. rest 60sec \\\or\\\ DB Skull Crushers @ 3111, 4 x 4-6\arm, rest 60sec
Did strict dips. I stupidly stopped at 3 reps each set but I know I could have done 4 occasionally. I’ll start adding weight next time.
1. 3
2. 3
3. 3
4. 3

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