2011-01-05 Wednesday Crossfit LS

5:30am workout

Skill

Front Squat 205 + 10# = 215 * .90 = 195

5 / 65% / 130, 135 actual

5 / 75% / 150

max reps / 85% / 170, 7 reps

WOD

AMRAP 15:00

2 power cleans @ 75%

5 skin the cats

7 box jumps

9 abmat situps

Results

fox and the hound with collin. I started on box jumps.

11 rounds + box jumps

I caught collin and he had to do 10 burpees. He did not catch me after I passed him. Carl had us work on power clean technique after he saw our performance.

shadow boxing prep

lateral hops

forward zigag

forward switch

backward switch

front side movement

back side movement

forward movement

backward movement

jab rock 100 each arm

punch 100 each arm (turning the back knee, shift weight forward)