2 sampson stretches, 10 second hold
10 dislocates
10 overhead squats
10 medicine ball side to sides
10 weighted good mornings
10 pull ups
10 dips
Skill:
Power Clean (practice, find WOD weight)
W.O.D.
7 rounds for time (cut off 30 min)
15 kettlebell swings (12kg)
15 power cleans (55lbs)
15 box jumps (16 inches)
Results
Cut off at five rounds
This was a toughy. I think the weight was a little high for me but there were a bunch of newbies today so all of the lighter bars were taken and I REALLY wanted to get my 35 off the floor for the power cleans. My form was decent the whole way through so even though I didn't finish, I challenged myself with weight and 'kept it together'. Listed are the weights/height I used, not RX. When I start actually RXing some of the workouts, I'll start including the RX and what I did, haha.
And no, I didn't look nearly as majestic as the women in the picture while doing my box jumps.
Rock - I Am Rock
One day I will do crossfit. Right now I know I would be uncomfortable but your daily posts give me something to strive to do. Keep up the good work :)
ReplyDeleteYou are a machine, woman. I don't think I could have you stamina. What actually is crossfit?x
ReplyDeleteGreat job, I have a fear of box jumps, a few years ago I was doing one and my foot slipped and I slashed my shin, I had to have 10 stitches.
ReplyDeleteI am starting week three of CrossFit....amazing results already (may be a small placebo effect) and what a great atmosphere and environment!! Awesome job on the W.O.D. (so many new acronyms for me to learn)!
ReplyDelete