The CrossFitting included a 1.4 km run, plus some squats, push-ups, and rotations to warm up.
Then three and a quarter rounds (for me -- it's all I could manage in 15 minutes) of the following:
Strict press, 5 per arm: 20 kg first round, 16 kg on subsequent rounds because after the first round my shoulders said "Fuck you, buddy."
Sumo deadlift high pull, 15 reps: 32 kg each round
Deadlift clean, 5 per arm: 20 kg each round
Russian swing, 15 reps: 32 kg
I think the 32 kg bell was overkill for me, but I really wanted to try the "Rx for men" weight. I ended up splitting each set with that bell into 2 or 3 mini-sets.
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branchandroot
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Date: 2011-09-14 01:36 am (UTC)The CrossFitting included a 1.4 km run, plus some squats, push-ups, and rotations to warm up.
Then three and a quarter rounds (for me -- it's all I could manage in 15 minutes) of the following:
I think the 32 kg bell was overkill for me, but I really wanted to try the "Rx for men" weight. I ended up splitting each set with that bell into 2 or 3 mini-sets.