1.5 mile jog with Carter
Warm up: 3 minutes rower, 2 minutes double unders (53....PR!!), 1 minute banded shoulder stretch. Then rounds of 8 stiff leg deadlifts, 8 shoulder presses, 8 hollow rocks
SWOD: Shoulder Press 65%x 3, 75%x 3, 85%x max reps
55x3, 65x3, 75x5
Shoulder Press is probably my most difficult lift because I don't have much upper body strength. I was happy about getting 5 reps at 75lbs because that was my 1 RM back at the last Crossfit total in September!
Metcon: Reps of 12-10-8-6-4-2:
- Clean & Jerk (60-70% 1rm Jerk)
- Toes to Bar
(20 minute cap)
19:36 @ 90lbs
This workout was not timed, but there was a 20min cap, so of course I was going to try to get it under 20. Holly helped me with my form by telling me to not drop my elbows before the jerk.
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