Post competitors class mobility work
Strength:
Overhead Squat
3-3-3-3-3+
@ 55-60-65-70-75% 1RM
For quality of movement
Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
2 Muscle-ups
5 T-Push-ups
10 Shoulder Touches
20 Double Unders
For Score
Compare to Tuesday, 27 May 2014
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 1:00/side
Banded Olympic Wall Squat – 2:00
Post load, reps completed, score, and experiences to comments
Putting on a shirt is Grant’s idea of mobility work.
Some days are like that!!
Worked shoulder mobility last night – successful with 1 tshirt
Friday:
SWOD: 7 @ 155#
CWOD: 9 full rounds mod wall facing shoulder touches
Was taking a rest day. Ran 2.5 miles w/ Jaime.
and
SWOD:
4 reps at 225, 85%
SWOD: 12@78# (78%1RM)
CWOD: 6 full rounds + 17 reps (only lacked DUs on round 7). Mod: hand releases for shoulder touches, banded dips/banded PLU for MU
CrossFit Blacksburg
Swod
3-3-3-3-3
Progressive clean and jerk 105#
Cwod
FRAN
4:24rx
Swod
4-4-4-4 (4-1×1) back squats