Monday, September 24, 2012

Sept 24, 2012

Strength:  
3 x 5 Back Squat, 75, 80, 85%
Example: My one-rep max is 200#. My first set of 5 will be at 150lbs, which is 75% of 200. Set 2 will be 160lbs, and final set is 5 x 170lbs.


Met-con:
10RFT:
1 bodyweight clean & jerk
5 pullups
10 pushups
15 squats
Today's Results 











4 comments:

  1. clean and jerk = #95
    assisted pull-ups
    time = 15:27

    **NOTE**
    went by demo on crossfit.com for clean.
    since my weight was at least 2X my C/J, thought i was cheating but no was a good start. building from here.

    ReplyDelete
  2. 26:02 @ 135 and assisted pullups, did 11 rounds though so I get like bonus points.

    ReplyDelete