Wednesday, 8/14/2013

CFE Morning Workout

Can't make LAB today and don't have time for a full garage workout so went to WOD instead.

Warmup - shoulder mobility, team 50 burpees, 20 bear crawls

Strength -
Bench Press - 5x135-3x185-2x3x195
Max effort broad jump in between each set.

//Not enough here, sharing bar + only 12 minutes to get sets in = doesn't work.

Conditioning -
In teams of 2
EMOM 6
25 double unders
max clean & jerk, 185#

Total - 22 C&J - I did per round 3/2/2/2/2/2

AMRAP 5
1 bear crawl, ~15m
10 air squats

11 rounds + 2 squats

Not a bad workout overall.  Power cleaned on the C&J, felt pretty easy.  Will hopefully have time to get 3-5-7-9 squats tonight, aiming for 275-260-250-235 if I feel good.  Not exact percentages since I have pounds and smallest jump of 5#.

Part Two - Squats!
JTLC, bar squats to warmup
5x135-3x185-3x225-3x250-3x275-5x260-7x250-9x235

PR's all around, highlights here:

http://www.youtube.com/watch?v=2a9SLbJwyro