Day Two of a Week of CrossFitting

Guess everyone thought there had really been a snow storm….only 4 of us at the gym this morning.
Where was everyone???? Hello….we didn’t get any snow!

General Warm Up

Chan Warm-up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges
10/10 lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

2 rounds
6/6 cross body snatch, kettlebell or dumbell (10#)
6 squat therapy reps, 0:03 lowering phase

Skill and Build Up
Clean Progression (35# barbell)
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle cleans
5 front squats
5 hang cleans
5 cleans

Build Up
Every 2:00 for 5 sets
2 cleans, increasing in load (35# + 2.5 + 2.5 = 40)
*after sets 2 and 4 perform (35# + 5 + 5 = 45)
3 dumbbell front squats
3 bar-facing burpees

18.2
For Time
1-2-3-4-5-6-7-8-9-10 (got through round 8 then the 12:00 was up)
Dumbbell front squats (50/35) (10# set)
Bar facing burpees

Strength/Power
Clean-Weightlifting
Keep the clock running from 18.2 and take until the clock hits 12:00 to find a: 1 rep max clean
(I went ahead and did some cleans as I wanted to try to get a PR as my previous PR was 55# – I did get to 60#
35# + 10 + 2.5 + 10 + 2.5 = 60

Good workout for today. VERY Challenging for me – burpees really kill me and I don’t think I’ll ever totally get them correct – or be able to do them quickly. They are VERY HARD. Ok….someday….but I’m sure it will be a LONG time…

See you all tomorrow – going home, showering and off to work.

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