Strength / Stretching (CrossFit) 1:10:00 [3]
slept:6.0 weight:123lbs shoes: Saucony ProGrid Guide TR
CrossFit class:
Jump rope to warm up.
More warm-up -- three rounds of 20 seconds effort / 10 seconds rest for each:
- rowing
- plank
- overhead squat w/ PVC
- back-bridge
- kettlebell swing (20#)
Practice movements for thrusters w/ PVC.
Thrusters -- light (bar only, 33#): 2 x 15.
Thrusters -- medium (increasing weight): 3 x 3 -- 47#, 47#, 53#.
Thrusters -- heavy (increasing weight to max): 7 x 1 -- 53#, 53#, 63#, 63#, 68#, 68# (couldn't complete the final rep at 68# even after a few tries...had to move on).
For time: 9 thrusters (33#) / 12 box jumps / 6 thrusters (33#) / 9 box jumps / 3 thrusters (33#) / 6 box jumps -- 2:48.