CFJax.com - 4.23.09

Warm-Up:
5 min. jog

42 Burpees
20 ball sit-ups
10 KTC's
10, 10 sec. ring stabilizations

CFJAX.com WOD, 4.23.09
15 thrusters 45#
15 band-assisted pull ups
15 squat cleans 45#
15 band-assisted pull ups
15 hang squat clean n jerk 45#
15 band-assisted pull ups
3min rest

10 thrusters 45#
10 bench dips
10 squat cleans 45#
10 bench dips
10 hang squat clean n jerks 45#
10 bench dips
2min rest

5 thrusters 55# 45#
5 hspu progressions (shins on bench)
5 squat cleans 55# 45#
5 hspu progressions
5 hang squat cleans 55# 45#
5 hspu progressions


Time: 24:29 + 5 min. total rest

Good lord... that first set was absolutely MISERABLE! :) I kept telling myself I would stop after the first set. But the 3 minute rest came and I checked the negative talk and pushed through. First set finished in 14:48, second set in 6:09, and third set in 3:32. I think I added that up right, but maybe not.

For the second set of hang squat clean & jerks, I did about half of these as power clean & jerks. I could have pushed harder, but I wanted to complete it without killing myself.

Upon completion, I think it was really fun... but like most CrossFit workouts, it was hell while doing it.

1 comments:

Rebecca said...
May 12, 2009 at 2:42 PM

looks fun!