warm up
450m run
then...
10 dynamic toe touches
7 knee jumps
2x
then 2 minute squat hold
WOD
2 - 2 - 2 - 2 - 2 - 2 - 2
Deadlift
H.A.P (Heavy As Possible)
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Strength
Back Squats
10 sets x 1 rep @ 92%
**Assistance work**
Glute Ham Raise
3 sets x 5 reps
**Assistance work**
Glute Ham Raise
3 sets x 5 reps
Endurance
rest day
This could NOT have been a more perfect workout to see! I wasn't looking forward to today, for whatever reason, but then I saw the WOD and thought "Woohoo! I can test some PRs!"
ReplyDeleteDeadlift:
7x2 90Kg (198#) PR!!!
Back Squat:
10x1 80Kg (176#) PR!!!
This actually felt reasonable so I'll test some 1RMs when I get to Seoul, where they have smaller increments than 5Kg. I really wanted to see if I could do 85Kg, but I thought, "Nah, just stick to the program and test later."
Meanwhile, I taught a trainer in the gym how to front squat. He had the theme song to Rocky playing on his cell phone to pump him up. haha!
Perfect by design! CrossFit Fifty programming!!!
ReplyDeleteFifty Strong!
ReplyDelete275,315,365,365,385,385,405
ReplyDelete415(1rm)
You PRd Em, don't worry about everyone else!
ReplyDelete