Custom CrossFit Programming: Wednesday, 12/10/14

A. RDL @ 4020, 3 x 6-8, rest 2min (moderate weight, see how this feels)
33×8
53×8
73×8
83×8 – Good moderate weight.


B. Wt. Dip – Find 1RM
5# x 3
10# x 2
15# x 1
20# x 1
25# x 1
30# x 1 – Slowing down/heavy.
35# x 1 – Little more in me.
40# x 1 – Heck yeah! After I jumped down I started feeling some pain behind my right hip.


C. CGB @ 32X2, 3 x 4-6, rest 2min
33# x 6
53# x 6
63# x 6
73# x 5 – Should have asked for a spot; I think I could have done 6.


D. EMOM 10
o – Kipping Ring Pullups w\ False Grip x 5 UB – A lot harder to get five in a row than expected.
e – AD – 50sec @ 80%
Good constant breathing and a little difficult. I liked this one.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: