The warmup was to roll a large tracker tire 400m (with 4 right turns) and then an obstacle course with different types of squats, walks, and jumps. Then some 30 second sets of a bar hang, pushups, and air squats. That broke a sweat.
The technique for today was for every minute on the minute perform one clean and jerk for a total of 10 minutes. I did 75lb. The goal here is to use legit technique and practice the exercise on a weekly basis, while increasing weight. I found my flaws and will be ready next week for more weight.
The work out of the day, WOD, was as many rounds as possible in 5 minutes of 10 wall balls and 10 Mountain Climber's, rest 30 seconds and repeat the two again. Think I got in 4 rounds, and then 3... maybe 3 and then 2, lol. I can't count when I am tired.
Then we rest 30 seconds and then do a max number of Hang Power Cleans of 95lbs in 3 minutes... think i got about 30 in.
So, in summary... lunch was great!
one day, i'll be back on your level. i'm telling you, you should be a crossfit trainer. i was telling someone about you about a month ago.
ReplyDeletei was thinking about it until i heard to get certified was over a G :( I'll just continue my classes and share my random knowledge/experience and take people to the playground if they want to workout with me =)
ReplyDeleteYou'd make a great instructor, all smiley and motivational!!!
ReplyDeleteThanks!
ReplyDelete