End of Another CrossFit Week

Well, it’s already Friday. Weeks seem to go by so quickly.

Who will be working out this morning? Bob, Dave, Jeff, Lacey, and me.
Didn’t’ see Grace today. Amazing how a 50-year-old can get up early and workout but an 18 year can’t because they are tired and need sleep. What??? I don’t get it. 18-year-olds are supposed to have more energy than a 50-year-old!!

General Warm-Up
2 rounds
150 single unders (bike 1:45)
0:30 plank to wall press (first one I could only get one hand on wall; second one I actually got both hands on the wall and held it for the full 30 seconds!!)
0:30 barbell overhead hold (10 lb db set)
0:30/0:30 Samson stretch

Skill and Build Up
Push Press and Push Jerk Combo Progression (10 db set)
3 dip and hold
3 dip and drive fast
5 push press
5 lands
5 push jerks

Build Up
3 sets
3 push press + 3 push jerks
3 broad jumps

Every 3:00 for 15:00 (5 sets) (could only use the 10lb set today)
5 push press + 5 push jerks
30 ft broad jump in as few jumps as possible

5-7 dumbbell push press + 5-7 dumbbell push jerks
30 ft broad jump

Workout 2
3 rounds
0:00-1:00 = 3 rope climbs
1:00-2:00 = 60 double unders
2:00-4:00 = 400m run

Minimal equipment
3 rounds
0:00 -1:00 = 10 db bent over rows (10 with pause at top)
1:00-2:00 = 60 double unders (75 singles, 105 singles, 65 singles)
2:00-4:00 = 400m run (bike 1:40)

Good workout – I’m VERY sweaty. Now, off to shower, get a haircut and go to work.

Hae a nice weekend everyone!!



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