Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:129lbs shoes: Adidas Supernova Riot
- Dynamic stretching to warm up.
- Three rounds: kips x 5 / (modified) push-ups x 5 / squats x 10.
- Warm-up with 15# bar: deadlifts, power cleans, push-presses, front squats and back squats.
- For max weight (not for time): five rounds of the "bear sequence" x 7, with increasing weight, without resting the bar anywhere except the front or back rack position. (Bear sequence = clean (from the ground), front squat, push press, back squat, and push-press). My weights were 35#, 45#, 50#, 55#, 55#. Even at these wimpy weights, I had to put the bar down twice on the last set...
- Foam roller on quads, hamstrings, IT band.