I wasn't digging the work out posted on Crossfit.com today. I am about to go on travel so I won't have access to weights so I figured I would try a weighted work out. I did dead lifts and went for a max. I stopped at 235. I think I could do a little more than that but I was pretty spent because I took my time doing 3 rep sets with a bunch of different weights to get up to that. I rounded the work out off with some overhead squats.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Ok, I messed this one up because when I read the work out on Crossfit.com I thought the first exercise say shoulder press for some reason. Again I did this with Lisa because I didn't go to work to day. I was in the field all weekend shooting my M4 and M9 so did I did feel like going to the gym. So instead of doing this for time we just did set and rested till we felt like starting again. Lisa use 20# and I used 40#. I should have used more weight and will next time. I am not expert but I tried to teach Lisa how to do the Hanging powerclean, it is a weird movement if you have never done it but it went well.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
This was not fun. I did this will Lisa because I didn't go to work. I didn't the pull ups on a gravitron with minus 60# of my body weight. I only did about 12 rounds because I waited for Lisa to get done with each round because we were using the same gravitron to do the pull-ups. She only made it to the 13 minute mark but did very well.
Snatch 1-1-1-1-1-1-1 reps Here is a video if you don't know what a Snatch is.
I am fairly new to Olympic lifting so and I work out at a YMCA where you can't drop weight so I did some warm ups with a weighted bar. Did a few sets of just 45# Olympic barbell. Then up'd it to 65 pounds for the 7 reps. I for sure could go heavier but with out rubber bumper plates I don't want to try to hard till I get better at the movement.
The Work out:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
I did a pyramid starting at 10
So first round 65 pound Squat clean 10 reps
10 GHD sit-ups
Drop weight to 45 pounds and finished doing 9,8,7... alternating exercises
Need to practice the clean!
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