Sunday 2011.01.23

January 23, 2011

Back Squat Rehab, Cont’d.
45x5x2
65×5
95×5
115×5
135×5
160x5x3

Bench Press
45x5x2
65×5
85×5
105x5x3

Dips
7, 7, 7, red banded

Pull-Ups
3 rounds, nft:
5 snatch grip pull-ups
5 regular with pull-ups, chest-to-bar
5 close grip chin-ups
All strict green banded.

CrossFit Workout of the Day (from yesterday)
“Whitten”
Five Three rounds for time of:
22 Kettlebell swings, 2 pood 1.5 pood
22 Box jump, 24 inch 20 inch box
Run 400 meters Row 500m
22 Burpees
22 Wall ball shots, 20 pound 14 pound ball
29:04

Felt pretty okay.  Took it at a slow and steady pace — first round about 8:30, last round about 10:30 mins, so not too much drop off, although definitely started doing smaller sets by round 3.  Clear weaknesses, as always, box jumps and burpees.

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