Workout: May 30 - Jun 5

Friday

@ CrossFit Markham
1-1-1-1-1
1 Rep Max Deadlift
(Worked up to my 1 RM: 315 lbs)

- Then -

15 min AMRAP
13 Ring Dips
15 KB Swings 55 lbs
18 Clapping Push-ups
21 Butterfly Sit-ups
(2 rounds + 10 Situps)
Thursday

@ CrossFit Markham
4 Rounds for Time
10 Wall Balls (20 lbs)
15 SDHP (95 lbs)
20 Box Jumps
25 Burpees (Chest to ground)
(Time, 24:23)
Wednesday

@ CrossFit Markham
2-2-2-2-2 Deadlifts 90% 1 RM
(Used 225lbs)

- Then -

4 Rounds
Clean 135 lbs for 1 min (did 135lbs at the beginning of each set, then used 95lbs)
Sledgehammer right side for 1 min
Sledgehammer left side for 1 min
200 m sprint for 1 min
Rest 1 min between rounds
(Feeling: Awesome)

Then for kicks ... washed windows =)
WOD: 21 Windows for Time! LOL
Tuesday

@ CrossFit Markham
5-5-5-5-5 Push Jerk
(95 lbs first three sets, 115lbs last two sets)

- Then -

20 min AMRAP
15 Ball Slams (20 lbs)
10 Pull ups
400 m run
(Did 4 rounds in 15:30)

Monday

@ CrossFit Markham
5-5-5
Deadlifts 80% 1RM
(Set 1: 185 lbs, Set 2: 205 lbs, Set 3: 225 lbs)

- Then -

1 Round for Time:
1 km Run (4:07)
30 Handstand Push ups (only did partial push-ups)
1 km Row (3:39)
(Total time: 11:45)

Comments

Jireh Wang said…
you owned me btww! LOL the burpees killed me LOL
June 2, 2011 at 9:46:00 PM EDT
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