Custom CrossFit Programming: Wednesday, 12/3/14

A. C&J, 60%x2, 65%x2, 70%x2, 80%x2, work to tough single (not 1RM) – only two attempts at final weight (so allowed one miss), rest 2min
53×2
63×2
68×2
78×2
88×1 – Pressed it a little.
88×1
93×1 – The back of my right hip started becoming sore once I got heavier with the weights.


B. Clean Pull, 100%x2, 105%x2, 110%x2x2, rest 2min (base off of A.)
93×2
98×2
103×2
103×2


C1. DB Biceps Curls @ 30X1, 5 x 2-3, rest 30sec b\t arms, rest 60sec before C2
1. 15#, 3 reps
2. 20#, 3 reps
3. 25#, 2 reps
4. 25#, 2 reps
5. 25#, 2 reps

C2. Wt. Dips @ 30X1, 5 x 1-2, rest 90sec \\or\\ DB Skull Crushers @ 3111, 5 x 3-4, rest 60sec
Did weighted dips.
1. 7.5#, 2 reps
2. 10#, 2 reps
3. 12.5#, 2 reps
4. 15#, 2 reps
5. 17.5#, 2 reps


6min @ 80%:
TGU x 2, alt arm per rep (20# KB)
FC x 40yds – heavy (44# KB)
Burpee Box Jump x 3 (20″ for all) – Did burpee with no jump. Right hip was killing me at this point. I think I got around three rounds. Forgot to write it down. Argh.
+
6min @ 80% – AD
Had to cut this short at 2:30. Went to ice my hip. Ouch.

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