Saturday, 5/11/2013

CrossFit Edwardsville Workout

Warmup - jogging, jump rope, mobility

Strength - Shoulder Press
8x45-8x75-5x95-1x115-1x125-1x130 (f)

Can't understand it.  Piss-poor at overhead pressing.

MetCon - 
In teams of 2:

Part 1 - Open 13.1 (break up however)
AMRAP 10
40 burpees
30 snatch, 75#
30 burpees
30 snatch, 135#
20 burpees
30 snatch, 165#
10 burpees
AMAP snatch, 205#

154 reps total - did 20 of first set burpees, 20 snatch, 10 burpees, 20 snatch, 10 burpees, 4 snatch

Part 2 - Open 13.2 Heavy (alternate rounds)
AMRAP 10
5 S2O, 135#
10 deadlift, 135#
15 box jump, 24"

8 rounds + 2 box jumps total
Did my rounds in ~:45

Part 3 - Open 13.4 (break up however)
AMRAP 7
3 C&J, 135#
3 TTB (or TTR)
6 C&J, 135#
6 TTB (or TTR)
... continue pattern

through 15 C&J total - did first set, TTB second set, C&J + 5 TTB third set, 7 C&J + 8 TTB fourth set, C&J fifth set

I repeat:  MetCon.  Crazy.