CrossFit: April 14, 2014

Warm-Up: burpee dodgeball

Skill: Pull-Ups – worked on progressing towards kipping pull-ups

WOD: 5 RFT of 5 Jimmy C’s (55#) and 20 show me push-ups – 16:58

Jimmy C – lunge each leg with front rack weight and then split jerk each leg for one rep

This workout was pretty brutal for me since my shoulders are my weakest parts but it felt great to do it! Stronger than Yesterday!!

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CrossFit: July 8, 2013

Warm-Up: 2 min single unders, 2 min double unders, 30 sec plank hold, 30 sec L hold, 30 sec plank hold, 30 sec L hold, 30 sec plank hold

Strength: 3-3-3-3-3-3 squat clean with three front squats to find a challenging weight (not necessarily a 3 RPM) – I finished at 65# which is fairly light but I didn’t want to push the shoulder

WOD: Elizabeth 21-15-9 cleans and ring dips

7:12! Cleans at 55# and box dips instead of ring dips but I feel good about it. It was 6 hours ago and my shoulders and upper arms are already sore 🙂