1.9.14 – Crossfit

January 9, 2014

Lift:
Clean Grip Deadlift
5 Rep Max

Subbed good mornings.  3×5 at 165.  We’ll see how that feels tomorrow.

Getting the bar in the low rack position tweaks the elbows.  Which sucks.
 
LI:
Row 500 meters
-then-
3 Rounds
20 H2H KB Swings
10 Goblet Squats
10 SA Kettlebell Push Presses / arm
 

Went with 20 squats instead of 10 to better match the LII.  20kg for swings and squats, 16kg for presses.

Did 1:36 for the 500m row – on level 8.  No reason I shouldn’t be able to get down to 1:26 and crack the board on something.

Total time was 13:36. 
LII:
Row 500 meters
-then-
3 Rounds
10 SA Kettlebell Cleans / arm
10 SA Kettlebell Front Squats / arm
10 SA Kettlebell Push Press / arm

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: