Day 30 – CrossFit

Took the day off yesterday. Ready for today!

Jeff was the trainer today.

Warm Up: Buy In: Back Squat

  • Skip Rope and Dynamics
  • 65% of max x 5 reps (135lbs)
  • 75% of max x 3 (165lbs.)
  • 80% of max x max reps (195lbs x 5 rep)

W.O.D.: Cash Out: 3 rounds for time of:

  • Run 400 meters
  • Power clean 95 pounds, 21 reps (75lbs)
  • 15 pull-ups (light blue band)

TIME: 19:11

 

Stayed after class and did an ab work out (Katie, Ashley, Kyle and I)

  • 60 sit ups with ab mat
  • 30 second plank
  • 30 second alternating elbow
  • 30 second side plank (left side)
  • 30 second side plank crunch (left side)
  • 30 second side plank (right side)
  • 30 second side plank crunch (right side)

 

86 thoughts on “Day 30 – CrossFit

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