Custom CrossFit Programming: Wednesday, 11/26/14

A. C&J, 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x2 rest 2min (1 jerk each set)
53×3
63×3
68×2
73×2
78×2
78×2 – Was feeling so nauseous during these heavier sets. My right hip was also feeling “stuck” so I had to work on stretching that out between sets.


B. Clean Pull, 5 x 2, rest 2min
103×2
113×2
123×2
133×2
138×2 – Nailed this! Felt great.


C1. DB Biceps Curls @ 30X1, 5 x 3-4, rest 30sec b\t arms, rest 90sec after set
1. 4 reps, 10#
2. 4 reps, 15#
3. 4 reps, 20#
4. 3 reps, 25#
5. 3 reps, 25# – Barely got this.

C2. Wt. Dips @ 30X1, 5 x 1-2, rest 90sec \\\or\\\ DB Skull Crushers @ 3111, 5 x 3-4, rest 90sec
Did weighted dips:
1. 2 reps, 2.5#
2. 2 reps, 5#
3. 2 reps, 7.5#
4. 2 reps, 10#
5. 2 reps, 12.5# – Barely got this. Completely shocked myself by going this heavy. So excited.


8min @ 80%
1 Wall Walk
10 Single leg glute bridges (alt legs per rep) –
5 Pushup
10 cal AD
Got three rounds and 4 pushups. The wall walk was the worst fucking thing ever. Got a temporary headache. Modified the glute bridges by doing both legs at the same time since my left hamstring was feeling tight.
+
rest\walk 3min
+
8min AD @ 80%
77 cals total

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