Custom CrossFit Programming: Wednesday, 12/17/14

A. EMOM 10
o – Pendlay Row @ 20X1, x 6-8
1. 53#, 8 reps
3. 53#, 8 reps
5. 53#, 8 reps
7. 53#, 8 reps
9. 53#, 8 reps

e – Dip @ 30X1, x 2-4
2. 4 reps
4. 4 reps
6. 2 reps
8. 2 reps
10. 2 reps


B. CGB @ 32X2, 4 x 4-6, rest 2-3min
1. 33#, 6 reps
2. 53#, 6 reps
3. 63#, 6 reps
4. 73#, 6 reps
5. 83#, 5 reps – Heavy! Glad I had a spot!


C. EMOM 12
o – Kipping Hips to Rings x 1-3
1. 3 reps
3. 3 reps
5. 3 reps
7. 3 reps
9. 3 reps
11. 3 reps – Kind of lit up my right pec minor.

e – AD – 50sec @ 80%
Hovered at around 100-110 watts. Totaled 45 cals.

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