21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95/65 pounds
Sit-ups
Squats
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Power clean 95/65 pounds
Sit-ups
Squats
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Got calluses? Rips? Tears?
Check THIS forum thread out for some solutions.
Notes, tools, articles and ephemera:
- Walnuts - The Original Health Nut
- A CrossFit Startup Guide, pt. 1 (pdf), from the CF Journal
- The Dumbbell Bear (pdf) from the CrossFit Journal
- Work Capacity 101 from Ross Training
11 comments:
11:51
Here's more good hand care info http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-2/
15:28 Rx
slow on the sit ups
best pic ever
Row 500 slow
Bench 135x20
10 minute nap on AbMat
Warm up free WOD
7:59 Rx
Row 500 easy immediatly following WOD
Weighted Dead Hang MU's
20, 15, 15, 10, 10
All fails on the transition.
13:08 @75#
Concentrating on form actually helped me not burn out on the cleans, would like to go for Rx next time
Go Joey!
Mechanics
Consistency
Intensity
7:56 Rx
Crossfit 305 rocks! Thanks for letting me come and play.
19:28 Rx
Had a lot more gas but my lower back started severely cramping again. Gotta get rid of this extra weight. Its hindering my workout for sure.
9:46 RX, burned out during the 9's round.
Rx'd 9:19 Tough on the forearms. Gamed it a little to much. Had too much gas in the tank at the end.
Run easy 400 M immediately after.
K2 Rx'd 10:32. Gamed a little to much also.
Ran 400 M after.
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