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Primal’s WOD 01/26/09 1 Power clean + 3 Push Jerks x 5 sets – heavy Weighted pull-up: 5 x 3 3 Rounds for time: 10 Burpees 15 Knees-to-Elbows 20 Kettlebell Swings Music: “{Rich & Famous}” by “Gorbanic” and “In My Mind (Rough Ver)” by “ApexNine” From Newgrounds.com Share [...] I haven’t worked out in a week because of a big project at work and other things complicating my life, so tonight’s WOD was looking good as I really like clean and jerks. The WOD I thought I was going to do: Today’s Russian squat challenge was 6×5 @ 185lbs. I almost didn’t do the WOD as my butt was feeling rather sore. But, after some peer pressure, I relented and did the WOD 21-15-9 reps for time of: Time: Basic Kettlebell Swing, Part II, Jeff Martone 2008 CrossFit Games Burpee Standard Addendum LaLanne Fitness – Powered [...] Tim has this Russian Squat thing going, which he explains: It is a six week – three times a week squat program. It will work like this: Every Monday, Wednesday, and Friday you will squat. Some days you will squat and then do the WOD other days you will squat and doing the WOD will not feel [...] There’s a saying in CrossFit: “Our warmup is your workout.” Today’s warmup workout is a prime example of this: 8 sets of back squats, adding weight each set: We started out at 80% of our previous 1 rep max. My 1RM was 220lbs, so 80% of that is 176lbs. Round that down to 175lbs and that’s [...] |
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