Custom CrossFit Programming: Friday, 11/28/14

A1. CGB @ 31X1, 4 x 6-8, rest 90sec
1. 53×8
2. 63×8
3. 73×6 – Need to keep my ribcage down to emphasize good posture in the overhead lifts.
4. 73×6 – Heavy!

A2. MU Transition on Rings, no band, do from toes, 4 x 2-4, rest 90sec
1. 4 reps
2. 4 reps
3. 4 reps
4. 4 reps


B1. Seated DB Press @ 20X1, 4 x 3-4, rest 60sec
1. 4 reps, 10#
2. 4 reps, 15#
3. 4 reps, 17.5#
4. 4 reps, 20# – Really heavy, but can go up by a few pounds.

B2. Seated DB Lateral Raise @ 3010, 4 x 6-8, rest 60sec
1. 8 reps, 5#
2. 8 reps, 7.5#
3. 6 reps, 10# – Fucked up the tempo on this so I dropped my weight back down.
4. 8 reps, 7.5# – Better tempo. Barely got this.


5 sets – AD
1min @ 80%
30sec EZ
63 cal total. Held anywhere between 125-150 watt.

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