CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   AEB Workout Log (https://board.crossfit.com/showthread.php?t=76740)

Amber Baird 11-20-2012 10:47 AM

Re: AEB Workout Log
 
Way to procrastinate on logging. It's a whole lot more fun to write something that isn't pathetic.

Thursday was a rest day
Friday was snatch and C&J practice, working up to 80% (42kg adn 50kg) and then 5 reps there

the wod was a bit shorter than Wednesday, 3 rounds of 150m and 10 burpees. 4.47 (I think, it's hard to hear over the rush of blood in my ears)

Saturday's competition was good, I hit 115# on the snatch, and failed 120 overhead (again!), I hit 115 on the C&J as well, failing the 3rd of 5 jerks at 120.

The 3rd WOD was the powercleans and burpees, which went better than it did last week. 9 of 9 cleans and then 4 of 9 cleans.

The final wod I got through 3 of the rounds plus 2 pullups then 9.50 for the run/row.

so, so, so tired.

Sunday was a rest day, then I backsquatted yesterday and did 50 double unders for time (3.45). I'm still recovering from Saturday (night)

Backsquat jumps:

135x5
155x5
165x5
175x5
150x10
150x10
150x10

Today I front squatted (didn't want to snatch wo my oly shoes. I'm weak) and did the metcon: 5 rounds of 1.5 pood AKB, 15 vups, 15 1.5 pood goblet squats. 15 min cap: 4 rounds 4 vups.

front squat jumps:
95x5
115x5
135x5
145x5
155x5

Amber Baird 11-25-2012 08:43 AM

Re: AEB Workout Log
 
Now that the holiday is over, it's time to get back on the "becoming EA path".

Friday I got home and we did Standing Lynn, then tabata rowing. I'd gotten approximately 4 hours of sleep the night before, and I was Pie Over, so it went as well as could be expected.

Lynn was 68# and strict pullups: 8/3; 7/3; 6/2; 5/2; 5/2
871m on the row.

Yesterday was squatting, gymnastics, and oly.

Backsquat to a peak of 3 (new PR), and first time using a belt. It was a little weird, but not terrible.
135x3
165x3
185x3
195x3
205x3
215x3
225x3

Gymnastics was handstand walking practice (I'm getting pretty good at this).

The metcon was 15 minute AMRAP, 30 steps handstand walking 10 toes to bar (subbed Vups, my left lat still hurts from teh competition), and 5 candle stick rolls to tuck jumps. 5 rounds 19 steps.

Oly was snatch work (obvs)
29x2
34x2
39x2
42x1x1
45x1
47x1 (did that foot thing)
49xFxF
49xFxF

Sadness....

Amber Baird 11-26-2012 11:20 AM

Re: AEB Workout Log
 
Sunday ended up being a really good day. I started off with the Trap Door football game (SO MUCH FUN), then went to squat and stayed for oly.

I hit a new PR on my triple, and matched my 1RM (185)

Front squat jumps:
95x3
115x3
135x3
155x3
170x3
180x3
185x3 (PR)

Snatching was good, I hit a new PR at 53kg, failing 55kg super high up.

Snatch jumps:
29x2
34x2
39x2
42x1
45x1
47x1
49x1
51x1
53x1
55xF
55xF

Cleaning and Jerking was tragic, although it was at that point 3pm and I hadn't yet eaten. I called it after about 30 minutes. I really need to get better at this.

C&J jumps:

45x2
45x2
50x2 (bent arms)
55x1xF (clean, no jerk)
58xF (C no J) xF xF (C no J)
61xF (leaving)

I do believe I've been shamed into a rest day today.

Amber Baird 11-27-2012 12:14 PM

Re: AEB Workout Log
 
Worked on hang snatching today in class. I am not ashamed to admit that I hate hang snatching. I am not, however, sure if this means I should be doing more of it, or not.

Snatch jumps (high hang then hang)
53x1x1
63x1x1
73x1x1
78x1x1
83x1x1

there's really nothing that fun about oly at 6am

Metcon was 10 rounds 5 20# dumbell hang snatches right arm, 5 left arm, 5 L pullups, sub strict pullups. I did 2 rounds with pullups, but my left lat is STILL NOT HEALED. I switched to vups. Easier definitely. 10.20

Amber Baird 11-29-2012 07:03 AM

Re: AEB Workout Log
 
Chrissey and I did the Stache Showdown yesterday coming in second, which is really first because competing against Cassie and Record is really just a fight for second.

First event was a barbell turkish get up. I think we opened a little big, but i got 65#, then failed 75# OVER AND OVER.

Then sled drag (100#) and buddy carry. Super fun, 9 rounds + 3

We came in second so we "got" to do a 3 minute AMRAP 95# stone to shoulder: 20 S2S (10 each) which was 5 less than C and R.

Good times

Amber Baird 12-03-2012 07:25 AM

Re: AEB Workout Log
 
After more rest days last week (Thursday and Friday) I went for squatting and gymnastics Saturday.

Back squat triples:

115x3
155x3
185x3
205x3
220x3
226.6xF (2)

Gymnastics was handstand walking practice (yay) and then 5 rounds with 30 seconds at each station: handstand thigh slaps, tuck jumps, ab wheel rollouts (Vups for me, saving my lat): 44,42,46,46,45 (222 total)

Sunday I went for strongman and hybrid

Strongman was farmer carries down and back the gym:

150x60 ft
180x60 ft
210x60 ft

I think I need to start working in with the boys

Then strict press, EMOM 10 minutes 3 reps:

43x3
53x3
63x3
68x3
73x3
73x3
78xF (2)
73x3
73x3
68x3

The metcon was hard, I subbed ring rows for pullups

800m run
10 ring rows
9 HPCT (95#)
400m run
14 ring rows
7 HPCT
200m run
18 ring rows
5 HPCT

18.15

I went back for Hybrid, which was OK. I'm still terrible at C&J, although I did PR my clean (FINALLY)

Snatch jumps:

29x2
33x2
36xFx1
39x2
39x1
42x2
45x1
47x1
50x1
52xF
52Xf
45xF

C&J jumps:

45x1xFx1
45x2
45x2
50x2
50x2
55x2
58xF (C no J)
58xF (C no J)
61x1 (clean only)
64x1 (clean only)--2 kg PR on my clean

Today we did heavy double back squat and then an 8 minute metcon: 5 front squats on teh minute (55%-60%/95#), then AMRAP double unders. I am forcing myself to string them, so they are even more terrible than usual: 24 DU.

Back squat jumps (work up to ~80% then 2 E2MOM for 12 minutes)

115x5
145x3
175x2
195x2
195x2
195x2
195x2
195x2
200x2
205x2

Amber Baird 12-07-2012 08:37 AM

Re: AEB Workout Log
 
I took Tuesday off, then went for Oly on Wednesday. I still suck at jerking.

Snatch jumps:
29c2
34c2
39c2
43c2
46c1xF
48x1
50x1
52xF
52x1 (still felt light enough)
54xF
54xF (seriously!)

Clean and Jerk jumps:
45x2
45x2
50x1xF
50xF
45x2
45x2

Thursday didn't have strength, just a 20 minute metcon: 20 minute AMRAP of 600m run, 10 hang power clean (65#), 20 pistols (10 each leg). 3 rounds 1 run. Got hard FAST

today was a 3 rep presses alternated with pullups. then 3 rounds 150m stiff arm row and 15 erg facing burpees. 7.30, I should have done this about a minute faster.

press jumps:
43x3
53x3
58x3
63x3
68x3
73x3
78xF (2)
68x3

Amber Baird 12-09-2012 08:21 PM

Re: AEB Workout Log
 
yesterday was 3 attempts at max rep kipping pullups (3,2,2) I am stilll horrid at these, AND I managed to hurt myself again. Nicely done.

Then the 7 min of burpees, at which I have managed to regress. 62.

Today was a parkour outing, which was fun, but not really much of a workout.

Amber Baird 12-10-2012 08:44 AM

Re: AEB Workout Log
 
Backsquat day (best day ever) and 7 minutes of 30 seconds on, 30 seconds off thrusters (63, faded fast, holy heck my shoulders are dead from burpees)

Thruster sets:
13
11
9
9
7
7
7


Backsquat jumps:

115x5
145x3
165x2
185x2
205x2
205x2
205x2
195x2
195x2
195x2

Amber Baird 12-11-2012 08:53 PM

Re: AEB Workout Log
 
Hang snatching today which is much more complicated than regular snatching, but actually made sense today, so win.

Then a 10 minute AMRAP in teams of 3: OHS (53#), Rest, 12 burpees, score being the number of OHS during the 12 burpees the teammate is doing. My team wasn't Rx, but we got 147. I got 80 of those.

OHS sets
22
13
15
15
15

Snatch jumps (high hang then hang)
53
68
73
78
83
88
93
98

Amber Baird 12-17-2012 09:34 AM

Re: AEB Workout Log
 
the Rittenhouse run was this weekend (so much fun, and I'm actually sore), then capture the flag sunday.

Today was backsquatting and OpenWOD 12.6 (3 65# thrusters, 3 C2B pullups, 6, 6...) subbing ring rows for the pullups. through 15 thrusters, 7 ring rows.

Backsquat jumps:
135x5
165x3
195x2
215x1
230x1
240x1
250xF

Rachel Baratz 12-17-2012 12:27 PM

Re: AEB Workout Log
 
That metcon was brutal.

Amber Baird 12-18-2012 07:59 AM

Re: AEB Workout Log
 
high hang to hang snatch complex and Jeremy (which I love): 5.45 at 53#

Snatch jumps:
53
63
73
83
93
98
103

Amber Baird 12-19-2012 08:45 AM

Re: AEB Workout Log
 
split jerking and 7/7/7 65# push press + burpees: 7.42 (previous best time 7.25)

Jerk Jumps:
73x2
93x1
113x1
128x1
138xF (I cannot commit to jerking)

Amber Baird 01-01-2013 03:03 PM

Re: AEB Workout Log
 
vacation plus laziness = lots of days of posting.

12/27-
front squat doubles EOMOM and 3 Rounds for time of: Row 250m, 15 20# Dumbbell Push Press, 15 Ring Rows. got hard FAST 7.12

front squat jumps:
95x2
115x2
130x2
145x2
155x2
165x2
165x2
165x2
165x2
165x2

Oly ( I forgot how to snatch)
29x3
34x2
39x2
42xfx1
42xfx1
42x2
45x1
47x1
49xfxf (2 pulls)

12.28

peak set of 3 on the ring dip (forgot to write jumps) mini band

10 rounds of:

30 seconds of strict pullup

30 seconds pushups

30 seconds of Rest

5/5
3/3
3/4
3/3
3/4
3/3
2/3
2/3
2/3
2/3

28/34=62 reps

12.29
open wod from last year, 15 minute AMRAP 9 deadlifts (100#), 12 hand release pushups, 15 20" boxjumps: 7 rounds 1 pushup

then double under practice. now getting a few strung together without singles, but then I fail and get super frustrated.

12.30
Oly (still can't snatch)
29x2
34x2
39x1x1
42xfx1
45x1x1
48x1
50c1
52xf
52xf
45x1xf
45x1
47xf

Hate C&J
45x2
45x2
50x2
50x2
50x1
50x1
50xf (jerk)
50x1

12.31
backsquat (horrible today WTF)
135x5
165x2
185x2
195x2
195x2
185x2
185x2

500m row cash in/cash out, then 3 rounds for time 20 45# jump squats, 20 1pood AKB. 12.18.

I'm regressing as we speak

Amber Baird 01-04-2013 10:08 AM

Re: AEB Workout Log
 
rest day on Tuesday then Oly Wednesday.

Snatch jumps:
29x2
34x2
39x2
42x2
45xFx1
48xf
48xf
48x1
48x1
48x1
45xfxfx1

Yesterday was single leg squat work, sets of 5. Worked up to 7.5# plate hold.

Metcon was 12 minute AMRAP of 10 pistols, 10 vups. 7 rounds 8 SLS.

Today was muscle up work (ha). metcon of 3 rounds 20 125# deadlifts, 10 1 pood single arm OHS. 5.47

Amber Baird 01-15-2013 07:41 AM

Re: AEB Workout Log
 
After taking basically all last week off, it's great to be back.

Oly on Sunday (nothing great here, but not terrible)

Snatch jumps:
29x2
34x2
39x2
42xFx1
45x1
48xFx1
50xfxf
50xfxf
50xfxf
50xfxf

C&J jumps:
45x2
45x2
50x2
55x1
55x1
58xf (c no j)
58x1
58xfxf (c no j)

Monday was pause front squats and then tabata HSPU (pushups for me) - 24- followed by 2 minutes single leg squats (30)
pushup sets--7,4,3,4,3,3,2,2

Squat jumps:
95x2
115x2
135x2
145x2
150x2
155x2
165x2

Back for gymnastics in the evening to practice kipping. I didn't hurt myself, so win, but still sucked. My shoulders hurt a lot today.

Push press today (so hard w sore shoulders) and I didn't do great here, but also not terrible.

then 7 min cap, EMOM 7 33# jump squats, then double unders (goal 100, got 35). I think I need to accept that I can't yet string them together and stop trying during metcons.

Push press jumps:
53x3
73x3
88x3
98x3
103xf
103xf (2)

Amber Baird 01-17-2013 01:11 PM

Re: AEB Workout Log
 
Oly last night was horrid, didn't get above 41 (useless) but squatting was good.

Snatch jumps:
29x2
34x2
39xfx1
39xfx1
41xfx1
41x2
41xfxf
36x2
36x2
36x2
36x2

Squat jumps:
115x2
145x2
175x2
195x2
210x2
220x2
230xF (1)

Today was power cleans and a really fun team wod: 8min amrap of 20# dumpbell push presses and box jumps for a total number of box jumps. MM, Lindsay, and I killed it: 217

Clean jumps:

63x2
83x1
103x1
113x1
123x1
133x1 (still felt really light, but time ran out)

Amber Baird 01-18-2013 07:42 AM

Re: AEB Workout Log
 
So today was hard. 20 rep backsquats are no joke and the metcon (AMRAP 15 min of 400m run, 20 burpees, 20 steps OH lunge 35#, 500m row) was killer. 1 round, 225m row

Backsquat jumps:
135x3
155x3
170x20 (5# more than October 1)

Amber Baird 01-20-2013 06:07 PM

Re: AEB Workout Log
 
Yesterday was JV practice:

HSPU work (hilarious)
3RM for C&J--113 because I just gave up on anything higher
60 wallballs in as few sets as possilbe (25, 20, 15)
5 minute AMRAP of 95# frontsquat 5 C2B pullups (also hilarious)
100 double under cash out. These took awhile, but I did double single single... still need to get the rythem to do them consistantly.

Oly today, snatch still terrible, but a 1kg PR on the clean. Should have been 2, but I was really tired. I could not deal with jerking today.

Snatch jumps:
29x2
34x1xf
38x2
41x2
44x1
46x1
48xfxf
48x1
50xfxf
50xfxf
50xf
45x1

clean jumps
45x2
50x2
53xfx1
56x1
59x1
61x1
63x1
65x1
66xf
66xf

Tomorrow is likely a rest day

Amber Baird 01-23-2013 07:23 AM

Re: AEB Workout Log
 
Push pressing yesterday, great until I gave up. The metcon was 6 rounds of 30 seconds 20# dumbell strict press, 30 seconds double unders. 89.

Push press jumps:
63x2
83x2
93x2
103x2
108xfx2
113xf

Today was deadlifting (first time in forever) also good until I gave up.

Metcon was 3 rounds of 1 minute each: wallballs, deadlifts (110), and bar facing burpees: 112

Deadlift jumps:
115x2
145x2
175x2
195x2
215x2
225xF

Back for oly tonight

Amber Baird 01-24-2013 06:47 PM

Re: AEB Workout Log
 
Snatching was a disaster, this period needs to end.

Today was power cleans (went well) and a 12 minute AMRAP with MM: 3 push presses (83#), 6 hang cleans, 9 box jumps: 12+7BJ

Clean Jumps:
83x2
103x1
113x1
123x1
133x1
133x1
138x1
143xF

Amber Baird 01-30-2013 12:26 PM

Re: AEB Workout Log
 
Skipped logging for a while:

Friday was muscle up work (ha!) and then a team WOD of 18 minute AMRAP 500m row and then backsquats from the floor during that time (115) and rest. I was with Corey and Steph, we got 171.

Saturday I did the gymnastics seminar where I managed to KILL my pecs. Womp womp.

Took Sunday off, then Monday subbed failed at front squatting, then did 100 double unders in place of the 1000m row and 50 SLS. 7.57

Yesterday I subbed everything: backsquats for push presses and air squats (105) for tabata burpees, but did the 5 minutes of DU (74)

backsquat jumps:
125x3
155x3
175x3
195x3
205x3

Today I subbed glute bridges for deadlifts and then row for calories and 75# front squats for Fran: 6.26

Glute bridge jumps:
135x5
165x5
195x5
225x5
255x5
285x5
305x5
325x5
345x5

Amber Baird 01-31-2013 07:48 AM

Re: AEB Workout Log
 
Front squatting yesterday wasn't great.

Front squat jumps:
95x3
125x3
145x3
165x3
180xf (1)
180xf (1)
165x3

Backsquatting today was much better, then 50 lateral squat thrust box jumps for time (8.24), which means top of a push up, then an air squat, lateral 20" box jump.

Back ssquat jumps:

135x3
165x2
195x1
215x1
230x1
240x1
250xF (omg this was horrid)
250x1 (PR)

Amber Baird 02-01-2013 07:14 AM

Re: AEB Workout Log
 
muscle up work clearly wasn't ahppening, so I did a bunch of ring rows.

Also, changed the metcon from "nate" to a 20 minute amrap of 2 155# front squats, 4 broad jumps, 8 GHD situps: 9 rounds 4 broad jumps.

I'm ready for my body to heal.

Amber Baird 02-03-2013 09:39 AM

Re: AEB Workout Log
 
2k row today, 8:36.4 and then 50 double unders, which I can now string together, even after the row. Progress.

Amber Baird 02-04-2013 10:16 AM

Re: AEB Workout Log
 
Backsquatting for 5 and a team WOD today: backsquat at 75% of the day's max, 30 steps walking lunge, rest. score is number of squats. Worked with Mike Mack and Lucy at 150#. 123. This was way harder than I expected.

Backsuat jumps:

115x5
145x5
165x5
185x5
195x5
205x5

Amber Baird 02-05-2013 08:08 AM

Re: AEB Workout Log
 
No weighted pullups for me (womp womp), just ring rows, but I was able to power clean the 75# weight just fine.

8 rounds of 30 seconds on, 30 seconds off: 82

Rounds:
13
11
11
10
10
9
9
9

Amber Baird 02-06-2013 07:28 AM

Re: AEB Workout Log
 
OHS work today and a metcon of 3 rounds: 10 front squats (95#), 10 bar lateral burpees (which I cna do again), and 20 double unders (which I can string together). 8.42

OHS Jumps:
45x5
65x5
85x5
105x5
120x5
130xF (couldn't get it up, but I actually tried, so progress)

Amber Baird 02-07-2013 07:16 AM

Re: AEB Workout Log
 
Excellent oly class last night. Cleaning felt easy and great, which is abnormal.

I pr'd twice, by 5kg total, and maybe could have done one more. My elbows were'nt coming around fast enough.

I started extra light as I didn't expect this to be a good day (pecs are nearly healed, but still). Since I started cleaning like I was doing touch and go crossfit, this was probably a good idea.

Clean Jumps
35x5
40x2
45x2
50x2
55x2
59x1
62x1
65x1
67x1
70x1

Amber Baird 02-08-2013 07:46 AM

Re: AEB Workout Log
 
went to foundations last night to squat and do single arm push presses. Stayed fairly light on the squats, but got heavier than I expected on the presses. I scaled the metcon to ring rows (but I can do pushups again!) 21-15-9 2pood goblet squat/ringrows. 2.48. Then I did 70 double unders.

Squat jumps:
95x5
115x5
135x5
145x5

Push press jumps (each arm)
20#x5
12kgx5
16kgx5
45#x5
45#x5

Today was a long chipper, 2 min AMRAP of each movement, 2 min rest. It was actually fun, the rest made it not so terrible. 259 total.

Row for calories (35)
Wallballs (40)
OHS (32)
Ring Rows--scaled (49)
1pood AKB (44)
24"BJ (25)
Row for calories (34)

Chrissey Barba 02-08-2013 08:53 AM

Re: AEB Workout Log
 
way to destroy me on those OHS.

Amber Baird 02-14-2013 09:32 AM

Re: AEB Workout Log
 
way to procrastinate writing.

Saturday was JV practice, where I did 48 snatches at 63# in a 6 minute 30 second on/30 second off thing.

Then 3 rounds + 4 wallballs of a 5 108# cleans, 10 GHD situps, 15 wallballs in 15 minutes

then 290 double unders with Chrissey and MM in a 6 minute amrap of double unders, rest, 25 airsquats.

Sunday was oly (not terrible)

Snatch jumps:
29x2
34x2
39x2
39x2
42x2
45x1xF
47x1
49xFx1
51xfxf
51xf
51x1

Clean jumps:
45x2
45x2
50x2
55x2
58x1
61x1
64x1
67xF
67xF
67xF
60x1xf
60x1

Tuesday wasweighted pullups, I stayed light and did several sets of 3 at lightband +5

Metcon was EMOM for 10 minutes 3 OHS, 3 high hang power snatches (63#) and then amrap airsquats: 152 airsquats

Wednesday was OHS and then 15 ring rows, rest, ring dip for 15 minutes (with Chrissey and MM): 108 ring dips (I used the mini band throughout)

OHS jumps:
73x3
93x3
103x3
113x3
123xf
123x3

then oly last night.

Snatch jumps:

29x2
34x2
39x2
43xfx1
46x1
46x1
49xf
49x1
51xfxf
51xf
51xf
45xfx1

today was a 1 push press and 2 jerk complex (barf) then a pretty fun metcon: 8.28

20 115# front squats
30 24" box jumps
40 1 pood AKB
50 wallballs

Jumps:
63
83
103
113
123xF
123xF (sigh)

Amber Baird 03-02-2013 02:49 PM

Re: AEB Workout Log
 
Slacked on logging for like a month, but I finally PR'd my snatch again at 55kg today. So that was awesome. I failed 71kg on the clean 3 times which was OK as it took 90 minutes to get a snatch PR.

I'm going to ignore everything else that happened because I don't feel like writing it, but we did Kelly yesterday and I got 4 rounds +1 run. yikes.

Here's to being a functioning adult and logging again.

Amber Baird 03-04-2013 07:59 AM

Re: AEB Workout Log
 
cleaned in oly yesterday, and my rack just isn't fast enough sometimes. I failed 69 repeatedly.

Then did strongman, which is so fun, as always. Stone work and tire flips, then a team metcon of 10 minutes of 95# stone to shoulder while a partner does 6 tire flips and in and out jumps and one rests. We got 51 S2S.

My back hurts a little today so I'm probably resting.

Amber Baird 03-07-2013 07:27 AM

Re: AEB Workout Log
 
It's Open time again. 13.1 is basically a combination of 12.1 and 12.2, and surprisingly fun, even though I really cannot use my shoulders.

17 minute AMRAP:

40 burpees to a 6" touch
30 45# snatches
30 burpees
30 75# snatches
20 burpees
30 100# snatches
10 burpees
max reps at 120#

I got through the 20 burpees (150 reps), and I think if I do it again I can at least touch the 100# bar.

Amber Baird 03-08-2013 07:59 AM

Re: AEB Workout Log
 
Today was ring dip work in sets of three for 6 sets. I stuck with the mini band because I a) suck at ring dips and b) have to repeat 13.1 tomorrow

metcon
5 rounds total of 30s on, 30s off each movement
row for calories
handstand hold

56cal total--didn't note splits

Amber Baird 03-09-2013 04:42 PM

Re: AEB Workout Log
 
Repeated 13.1, and was fast(er) enough to fail 100# twice. I can't move my arms.

Amber Baird 03-11-2013 12:23 PM

Re: AEB Workout Log
 
went to beach season yesterday for Lynn to try to work out the pain of Saturday. I think it was a bad choice.

Today was front squats and a run 200m/RKB for 8 minutes. MM and I got 211 RKBs

Front squat jumps:
95x3
125x2
145x1
170x1

Amber Baird 03-13-2013 10:05 AM

Re: AEB Workout Log
 
Good oly session yesterday, my new goal is to work on moving my knees out of the way, not the bar around my knees. Snatch pr at 56kg. Cleans were good until I SLAMMED myself into the bar. Ouch.

Snatch jumps:
29x3
29x2
35x2x38x2
35x3 (knees)
39x2
42x2
45x2
48x1x1
51x1
54x1
56x1

clean jumps--deadlift to practice knees then clean
45x2
45x2
50x255x2
60x1xf (knees and banging)
60xf (banging)


All times are GMT -7. The time now is 09:26 AM.


CrossFit is a registered trademark of CrossFit Inc.