SWOD
ME
Seated Barbell Press
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Trap Bar Dead-lift
Warm-up sets: x5 x5
Work sets: x6 x6 x6 x6
Rest time: 2 minutes b/w sets
RE
Hamstring Drops
Work sets: x15 x15 x15
Rest time: 1-2 minutes b/w sets
CWOD
10-9-8-7-6-5-4-3-2-1 reps of:
Clapping Push ups
Three max effort vertical jumps between rounds. Jump as high as you can. Don't rush attempts but don't be slow. Shoot for unbroken push ups too.
Post all results to comments.
5 comments:
Wow I am not able to focus at all with all the new UFC Crossfit tweets coming out! Lets Go CFO!
ME
Seated Barbell Press
Warm-up sets: 115x5 135x3 155x2
Work sets: 160x1 165x1 170x1 185x1(PR and Body Weight) 190x1(2nd PR of the day)
SE
Trap Bar Dead-lift
Warm-up sets: x5 x5
Work sets: x6 x6 x6 x6
(295lbs)
RE
Hamstring Drops
Work sets: x15 x15 x15
CWOD
10-9-8-7-6-5-4-3-2-1 reps of:
Clapping Push ups (3:50)
seated barbell press
Warm up:30,40,50kg
work:70,75,80,81x,81=179#'s
Did trap bar deadlift with 2 bars.
60kgs on each bar end. x6,x6,x6,x6Need a trap bar.
hamstring drops 3 x 15reps
cwod: Concentrated on doing the exercises properly. Made sure the clapping push ups were all clean reps and that I was jumping as high as possible. Although I didn't use a stop watch, I made sure I was doing the movements properly at a good pace.
Thank's
Seated press: WU: 88,110,132
work:142,147,152,157,162
trap bar: did one warm up set. Felt a crack/snap in my wrist. Couldn't load any weight on wrist without pain. Shut it down for the night.
Press: WU: 88 x 5, 110 x 3
WS: 132, 137, 142, 147, 152
DL: WU: 99 each bar x 5
WS: 174 each bar x 6 for all four sets
Drops: 3 x 15
CWOD: fun, not too terrible
Press
WU: 39*5/44*3/54*2
WS:64/74/79/79/79
Trap Bar DL
yellows
hamstring drops
15 for 4 rnds
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