Time: 8:00 a.m.
The warm-up will include some work on L-sits.
Back Squat
5 x 3
Compare to 07/21/09 or 06/16/09.
20-16-10 reps for time of:
1-arm DB Hang Snatch, 25% BW
Pull-ups
(Courtesy of CrossFit KC)
The DB hang snatch may be received in either the full squat or the power position, i.e., hang power snatch. Split the reps evenly per side, e.g., the round of 20 reps would be completed as 10 reps with the left hand and 10 reps with the right hand.
Jacob's L-sit - take 2
Posts
2 comments:
Back Squat, 5 x 3:
245-3
265-3
275-3
285-3
300-3
Kind of funny how the squats really didn't start feeling good until the 3rd set. Perhaps this suggests that I need to warm-up more.
Metcon
4:23
50# DB (BW about 195#)
My grip was a bit shot on the last set of pull-ups - broke it up into 9 and 3.
I just realized that Becky and I did the metcon slightly wrong. We did 20-16-12, and it's supposed to be 20-16-10.
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