#Crossfit Workout 1.4.12

Bit behind in the posts so the next few are going to be bare-bones, if you have a question send me a message.

Warm-up

The usual, row 500m or jog 400 then,

2 sets of BB complex with weight (30kg):

  • 6 high pulls below the knee
  • 6 muscle snatch below the knee
  • 6 squat to press
  • 6 good mornings
  • 6 bent over rows

Plyo

  • Hurdle hops 2 x 8
  • Lateral hurdle hops; 2 x 8, each side

Skill

  • Stiff-legged dead lift; 5 x 5 (60, 80, 90, 90, 90)

WOD

  • For time, 100 burpees then 400m run. (12:46 rx)

 

I made a poor decision on this day, I ran to the gym.  According to marathon training plan the run was supposed to be a tempo run so I pushed it on the way there.  After 100 burpees the 400m run was a ugly and the 3 mile run home was like a train wreck!

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