CrossFit 9/5/2017
Weightlifting:
Clean + hang clean: 1x1 35kg, 1x1 40kg, 1x1 45kg, 1x1 50kg, 1x1 55kg
Push press + split jerk: 2x1 35kg, 1x1 40kg, 1x1 45kg, 1x1 50kg, 1x1 54kg
Snatch grip deadlift (6s eccentric): 1x5 25kg, 1x5 30kg, 1x5 35kg
Pretty light technique for most things, except the overhead. Focused on not pushing my head through so much in the push press.
Strength:
Strict press: 1x10 33#, 1x10 53#, 1x9 63#, 1x9 58#, 1x8 58#
Superset DB bench: 1x8 25#s, 3x8 30#s
Starr shrugs: 2x20 143#, 1x20 163#
Literally no rest between the strict presses and DB bench sets or between rounds of supersets. That’s probably my biggest complaint about this gym. Like, if you’re really going to lift heavy, you need adequate rest between sets.
WOD:
5 minutes to complete 4 rounds of:
12 Russian KB swings (24kg/53#)
6 goblet walking lunges
Then, 9 minutes to complete 4 rounds of:
7 burpees
14 sit-ups
Then, 5 minutes to complete a 400m run and in the time remaining, AMRAP:
4 chest-to-bar pull-ups
12 air squats
I finished 4+8 rounds of the last AMRAP Rx. Doubled up on classes (Oly and a regular CF class) today, so my leggies were really tired during the air squats 😂
