Gym:
Warmup 4:00 1,000m Row
Strength:
Clean & Jerk 3 x 50#, 70#, 90#
Bench Press 4 x 120#, 140#, 160#, 120#
Curls 3 x 20#
Bench Fly 3 x 20#
French Press 3 x 30#
Endurance:
Plank 1:00
Medicine Ball Toss 1:00
Jump Rope 1:00
Overhead Farmer’s Walk 1:00 45#
The CrossFit Chipper:
1,000m Row (4mins)
15 squat cleans 155#/100#
30 toes to bar
30 box jumps 24/20
15 muscle ups (**substitute pull-ups)
30 dumbbell push press 40#/25#
30 double unders
15 thrusters 135#/95#
30 pull ups
30 burpees
300 ft overhead walking lunges 45#plate/25# plate
Time: 47 minutes
Went for a long run today, in the rain. Well it started raining on me halfway through the run, was very cold. Still I needed the work on my endurance. Need to run 10-12 miles every 7 days in the coming couple of months to push.