Squat warm-up: 5x30 seconds at bottom of squat
SQUAT: 85x5, 105x5, 125x5, 145x5, 165x5
4 Rounds:
6 C2B Deadhang Pullups
15 Box Jumps 33"
8 One Arm 88# KB Pulls onto 41 1/4" box (4 per arm)
Rest 1 minute between rounds
2:00, 1:42, 2:02, 2:26
The squats were good. I'm working on switching to high bar back squats so I'm not used to going low. I get much lower, but I'm only getting the stretch reflex on a few reps. Decided to not push it anymore today. My legs were tired but my knee felt great and I just didn't want to push it till it hurt. Maybe a bit conservative but I'm ok with that! Just happy the knee is better.
Fun metcon Joe and I came up with. High box jumps are always good. The pulls were basically the pull of a one-hand kb snatch and it was nice n' heavy...good stuff!
11.1.10
Today I took from the Team Rogue Vs. Team Again Faster Event 11 that is posted on Tuesday's posting on crossfit.com and scaled it.
For time:
Row 20 Calories
20 KB Push Press 35#
50 Double Unders
20 Box Jumps 33"
20 Wall Ball 10#
20 Bench Press 95#
9 Rope ascents on a 4'(?) towel-rope
11:35
Just got 'er done today. Nothing impressive and no strength work. Better than nothing.
50 Double Unders
20 Box Jumps 33"
20 Wall Ball 10#
20 Bench Press 95#
9 Rope ascents on a 4'(?) towel-rope
11:35
Just got 'er done today. Nothing impressive and no strength work. Better than nothing.
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