Walking lunge 150 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 150 ft., 25# plate
18 Pull-ups
18 Sit-ups
Walking lunge 150 ft., 25# plate
15 Pull-ups
15 Sit-ups
Walking lunge 150 ft., 35# plate
12 Pull-ups
12 Sit-ups
Walking lunge 150 ft., 45# plate
9 Pull-ups
9 Sit-ups
Walking Lunge 150 ft., 45# plate
6 Pull-ups
6 Sit-ups
Post time to comments.
Over this last weekend I had the honor of joining the guys at Crossfit East Sacramento for a few workouts. This is truly an awesome box with amazing athletes! Thanks Justin and Travis for humoring my efforts.
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7 comments:
AM:
1) Clean progression x 3, 95#
2) 5x (3+1): Do 3 deadlifts follwed iummediately by a full clean)
3 Deadlifts, 255, 265, 275, 285, 295
1 Clean, 145, 155, 165, 175, 185
3) 4x 10 KB Swings, 32kg + 1 Clean, 185#
AM:
1) Clean progression - 3X65#
2) 5x(3+1): 3 DL followed immediately by a clean
Deads: 205/215/225/235/245
Cleans: 115/125/135/145/155
Did 1 rep clean @ 165 (prev best = 145)
2 hours after am:
Modified "Frick" per Big Ben - 100 ft lunges (sorry rick)
lunge weight = 0/25#/35#/45#/60#(25+35)/70#(25+45)
(thought that would make up for it rick)
15:19
100ft LUNGES
21 PULL UPS (BAND)/ 21 SIT-UPS
100ft LUNGES (25lb)
18 PULL UPS / 18 SIT-UPS
100ft LUNGES (35lb)
15 PULL UPS / 15 SIT-UPS
100ft LUNGES (45lb)
12 PULL UPS / 12 SIT-UPS
100 ft LUNGES (70lb...45lb & 25lb)
9 PULL UPS / 9 SIT-UPS
100 ft LUNGES (70lb...45lB & 25lb)
6 PULL UPS / 6 SIT-UP
12:05... I FORGOT TO POST MY TIME...HAHAHA
"Frick" as rx'd (weight last time/this time)
Walking lunge 150 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 150 ft., (10#/25#)
18 Pull-ups
18 Sit-ups
Walking lunge 150 ft., (25#/25#)
15 Pull-ups
15 Sit-ups
Walking lunge 150 ft., (25#/35#)
12 Pull-ups
12 Sit-ups
Walking lunge 150 ft., (35#/45#)
9 Pull-ups
9 Sit-ups
Walking Lunge 150 ft., (45#/45#)
6 Pull-ups
6 Sit-ups
15:06 (previous=17:38)
oh and I forgot I did all chest-to-bar pull ups.
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