Crossfit Main
Rest Day
Crossfit MEBB
Shoulder Press
3-3-3-1-1-1
Rest, then
2-4-6-8-10-8-6-4-2
Knees to Elbows
Kettlebell Swing
CF Football:
SWOD
3x5 Squat
3x5 Bench
135, 185, 205 for both. working form again
DWOD
AMRAP in 15 min of:
5 Hang Cleans @ 95 lbs
7 Supine Ring Pull Ups
9 20" box jumps
10 rounds
CF Football:
SWOD
3x5 Squat
3x5 Bench
135, 185, 205 for both. working form again
DWOD
AMRAP in 15 min of:
5 Hang Cleans @ 95 lbs
7 Supine Ring Pull Ups
9 20" box jumps
10 rounds
3 comments:
Woo hoo, tied and old PR and did it for the first time with the bumpers!!!
105x3
115x2
115x3
125x1
135 miss
135x1 (Tie PR)
Did the ladder afterwards but forgot to write down the time. I'll get it off the watch tomorrow ;-) Somewhere in the 6 minute range. Crazy how the additive effects catch up to you at about the 8 rep range. Getting strong AND continuing with Metcon, I love it!
congrats Rob!
The ladder time was 6:44.18
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