CrossFitting Half Way Through the Week – Wednesday

Week is half over….well, after today it is.
Off to workout this morning.

General Warm Up
2 rounds
50 jumping jacks
50ft/50ft single arm kettlebell overhead walk (10 lb db)
10 hanging scap retractions
10 beat swings
1:00 stretch on floor

Skill and Build Up
Kettlebell Half Kneeling Single Arm Press
with Front Rack Hold Prep
with light kettlebells or dumbbells (10 lb db set)
5/5 single arm dumbbell/kettlebell press
5/5 half kneeling kettlebell press
5/5 kettlebell half kneeling single arm press with front rack hold

Build Up
2 Sets
5/5 kettlebell half kneeling single arm press with front rack, hold

Workout Part 1
4 rounds (10 lb, 10 lb, 15 lb, 10 lb)
8/8 kettlebell half kneeling single arm press with front rack hold, left
0:30-0:45 rest between arms

Workout Part 2
5 rounds for time (17:00 min cap – I was on round 5 in middle of push-ups when time ended)
10 strict pull-ups (ring rows)
15 deficit push-ups (10 regular push-ups on knees)
150 single unders (100 singles)

another hard day

I did feel good about the ring rows, I feel like I am getting lower than I have before.

Have a good day everyone!

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s


%d bloggers like this: