Ok, so this week is a little different. I am at the gym Monday and Tuesday and will be on vacation until next week. Michael has programmed some crazy stuff for me even with no gym to train at until next Monday. I will hit some traditional CF WOD's at CrossFit Ocean City next week!!! Here it is....
A.M.
A. Snatch Grip Dead Lift @ 105%- 5 x 3; rest 90 sec
@170
B. Front Squat @ 31X1; 5 x 3; rest 2 min
185, 190, 195, 205, 205
C. Clean & Jerk- build to heavy Double
205..not happy...didn't feel good in the jerk
D. Split Jerk- 3 x 5 focusing on speed not weight
went with 135 and focused on lockout and foot speed
P.M.
5 sets; rest 6 min
7 Heavy Shoulder to Overhead
3 Rope Climbs
Row 400m
DEATH..
Set 1- 2:20@135 / Set 2- 2:26@145 / Set 3- 2:30@155 / Set 4- 2:25@160 / Set 5- @2:25@160
Kept first 3 sets on row under 1.50 and last 2 under 1.53...feeling better on the rower...not great tho!
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