Warm up: double unders, inchworms, handstand practice
Lifts:
Power Clean doubles: 8x2 every minute on the minute perform 2 reps...use 65-70% 1RM
Deadlifts 3x10 @ 60%
Metcon: 5 mins AMRAP
-10 box jumps
-10 kipping pull-ups
-20 double unders
Stretch: lat stretch, glute stretch (while on back put left foot on opp knee and pull right leg back then switch)
-JD
I need a box to come to when I am in Ithaca for Thanksgiving. Can someone let me know where and when for Thursday, Friday and Saturday. Solebury CrossFit is my home.....like to see yours.
ReplyDeleteRich,
ReplyDeleteWe work out at Ultimate Athletics on Route 13. We are a ragtag group of CrossFitters and we don't have a trainer and we don't have scheduled classes. I'm not sure how many people will be in town over the holiday, but Ultimate Athletics has pretty much everything you need to get in a good CrossFit workout. I'm not sure their policy on visitors, but you could give them a call to find out (607) 319-0685.
Attempted 1 RM at deadlift. Did not warm up enough. Pulled 405, felt decent. Thought it would be a great idea to jump to 455 (in theory, looked great). Picked up 455 ~ 1 inch, pulled hamstring. Need to work less on squat, more on brain.
ReplyDeleteFull Clean
ReplyDelete135x2 (x8)
Felt pretty good, loosened up back by the end.
Deadlifts
205x10 (x3)
Tried to keep good back position with sumo stance. Did some RDLs for warmup and cool down.
Metcon
I think I got 2 jumps into round 5. The transition from DUs to BJs was brutal.