Friday, November 18, 2011

2012 Off Season TD 3

i was unable to meet HD yesterday morning because i overslept (ugh), so we did a double today.  this morning was split into: (1) deadlifts, (2) a superset, and (3) a timed workout.  HD did the timed workout on thursday morning, so we don't have official results on him.  he did, however, end up timing me.

deadlifts
5reps/135lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs, 5reps/205lbs

felt strong and i was mixing up my grips.

next, superset
front squat- 12reps/75lbs, 10reps/75lbs, 8reps/75lbs
modified front plank- 30sec, 30sec, 30sec

HD and i are getting better at front squats and are pretty excited to increase the weight for the weeks to come.  we know that practicing them will help us with our thrusters and enable us to start doing the rx'd weight.

last, for time
5 rounds
8 hang power snatches (75lbs)
10 box jumps
100m shuffle

here are my entire rounds:


the run snuck up on me and i know i have to get better with exploding on my box jumps and i have to let it loose a little bit on the run.  nevertheless, i was pretty beat for a few minutes haha as you can see me drop to the floor at the end.

results
DV: 7min 17sec

that's it for now.  i'm on to post what we did this evening.

get invovled w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer

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