I have a meeting for work tonight so I had to get a quick workout in before work.
500 m row
Arm circles & Leg swings
Spider-Man stretch x 30-45 sec per side
10 pass throughs
5 KB swings
5 inch worms
Front rack mobility
10 OHS (for me to a med ball on a weight plate)
Build to a heavy power clean and jerk for today.
I am pretty sore from yesterday’s workout at Crossfit hit & run. Some gradually defending rounds of Cindy with 400m runs sandwiched in between. I am feeling the burn😳.
I worked up slowly focusing on form. #65, 75,80,85,95,100,105,115,125,130 & 135. I stopped there since. Knew it was getting heavy and I didn’t have a lot in the tank today. Up until 115 I did 8-10 RDLs in between C&J attempts.
Lastly a short metcon of :
5 hang power snatches
10 OHS ( to a ball on a weight plate for me due to knee pain)
10 burpees over the bar
It took me 6:20. My shoulders , legs and wrist were in pain😓.