CrossFit Endurance - 30Jun11 - Coach AmeliaPosted by jennyb

For time:

200m sled w/45# plate run
Row - 30 calories
35 OHS @ 65#
40 SDHP @ 65#
50 Wall balls @ 16#
200m run backwards

75 was really heavy for both exercises, but I did it. I had to break OHS in groups of 5 and could not do more than 3 sdhp at a time. The silver lining is that I hope 65 doesn't feel like a ton of bricks tomorrow for the hundreds. I know I should have not taken as many breaks during wallballs.

Rowing 5K
Motstand 8
Gj.snitt ca. 2.30min/500m
Tid: 24,35 min
277 kcal (605kcsl/hour)
25-32 s/m (drag pr. Minutt)

3 rounds of back squat 8-7-6

1 min rest between reps and 3 min rest between sets

500 m row
10 c2b

Worked on my clean for about an hour

C&J-toistoja
Vatsoja (hollow holdeja yht. minuutin verran, vähän hollow rock-toistoja ja linkkareita)
Lisäks epämääräsiä dumbbell snatcheja ja kahvakuulanheilautuksia

Lepo/väliin jäänyt harjoitus.

3km row
80 DB 2x22.5kg lunges/KB HOLD
80 DB PUSH PRESS/hang hold
150 anchored SU
150 WB
80 PC 60kg
80 BOB
3 km row

5x15 each side oblique bends
3x30 leg lifts
3x30 sit ups
4x30 sec planks

7 rft
3 mu
7 power snatch 70
7 burpee