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.

Strength
Back squat 5 x 5 rep @85% (went to 100kg)

WOD
3 rounds for time:
400m
10 squat clean thruster @ 17.5kg dumbell

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)

Pre workout

10x1 deadlift 80% of max (315#)

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks

“Jack” AMRAP 20 MIN

10 Push press @ 115 lbs/75 lbs
10 KB swings @ 1.5pd/1.0pd
10 Box Jump @ 24"/20”

Total = 7 rounds + 4

3 rounds of back squat 8-7-6

1 min rest between reps and 3 min rest between sets

Every Minute On The Minute...
Clock starts: 1 C&J
1:00: 2 C&J
2:00: 3 C&J
And so on...

AMRAP 20:00

5 Power Clean @ 155#
10 Ring push ups
15 Double unders

12 rounds + 5 Cleans

500 m row
10 c2b

Worked on my clean for about an hour