Deads
80% x 3
85% x 3
90% x 3
wait 3 min between rounds
wait 10 min before metcon
metcon
7 rounds for time
2 x clean and jerk at 85% of max
4 x strict pullups
6x plyo pushups
8x knee high box jumps
10x lay down stand ups
80% x 3
85% x 3
90% x 3
wait 3 min between rounds
wait 10 min before metcon
metcon
7 rounds for time
2 x clean and jerk at 85% of max
4 x strict pullups
6x plyo pushups
8x knee high box jumps
10x lay down stand ups
deads
ReplyDelete1. 260#
2. 275#
3. 290#
went for a 30 min lazy walk
metcon
C&J @ 185#
time 24:38
This was cool. Wind was good strength was beat. Whew those last c&j and pullups were hard.
Then it was the first time I really played with split jerks. It is a different feel. I like it.
Deads
ReplyDelete165# x 3
175# x 3
185# x 3
15 min rest
C&J 85#
jumping pullupss
plyo pushups on knees rnds 2-7
time 18:58