Sunday, April 17, 2011

4/16/11 - Training at CrossFit Cookeville

Partner WOD (Took 3 of us less than 5 min.)
30 min. AMRAP:
Buy in:
60 C/J @ 135#
120 Pullups

Then (AMRAP): (We got 10.5 Rounds)
10 Slam Ball
sprint 40 yards down w/ slam ball and back
20 Air Squats to med. ball
sprint 40 yards down w/ med ball and back
push sled 40 yards; rest while partners go

Rest 3 Hours

Work up to heavy snatch 255# PR!!
B1. Back Squat: 5 x 5; 0 sec. rest (275,295,305,315,335 x 8)
B2. HSPU x 10 x 5; rest 2 min. (UB - Worked on correct shoulder position, elbows back. Felt great!)
Partner WOD (Rich's Barn)
Phase 1:
2 Rounds for time:
30 Wallball
while partner does rope climbs
Phase 2:
3 Rounds for time:
Sandbag hill sprint
while partner does KB swings
Phase 3:
3 Rounds for time:
30 situps
while partner does muscleups

This was a fun day. Each partner WOD turned out to be a pretty good MAP Session. Lots of work/rest. It was fun just hanging out and throwing down with the Cookeville crew. Pretty pumped up about the snatch PR. Was not expecting it. Can't wait to see the video.

No comments:

Post a Comment