Day 30 – CrossFit

Posted on March 18, 2011 by ugzruben

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)

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