November 2, 2012

Friday

AM

A. Power Snatch Cluster - 1.1.1.1.1.1; rest 2 min x 6 - 10 sec b/t reps

B. PS TnG  x 5 - EMOM - 135# - 15 minutes

C. KBS - 88# x 8 - EMOM for 12 minutes

D. 10 ring dips - EMOM for 9 minutes

E. 10 burpees - EMOM for 6 minutes

PM

90 min Z!

(30 min watt bike, 30 min AD, 30 min walk on tread fast pace)

record HR throughout

Comments/results:

AM 

A. 145#, 155#, 165#, 170# f@4, 165#, 165#

B. I made it to the 12th minute then did 3 the rest of the way out.  My thumbs were really hurting bad at that point'

C. The KBS were tough but good 

D. Ring Dips were not to bad worked on the kip 

E. Burpees were solid I was finishing around 30 seconds each time.  

This was a tough workout but it felt pretty good I was disappointed I didn't finish the 5tng EMOM 

PM

90 min z1 felt really good I was feeling pretty tight and this loosened things up.  I had to do it after teaching classes at Core Crossfit.  Came back to OPT.