20160217

Another twofer

Yesterday... (if I can recall it all):
6x5 barbell box squats, focus on not leaning forward at all when rising, this was muy, muy hard, 65, 85, 115, 135, 155, 170.
5x5 seated good mornings @95
3 rds, not for time of 5 GHD back extensions, 10 GHD sit ups, 15 box jumps 24", 20 alternating round kicks to heavy bag
3x10 dumbell shrugs @95
3x10 barbell shrugs with bar behind the back @225
3x20 low pulley standing rope high pull @35

Today:
Sumo deadlifts, 5 sets of 6 reps, 135, 185, 225, 255, 275
5 rds, not for time of 115lbs, 12 deadlifts, 9 hand power cleans, 6 front squats
Then again not for time, 5 rds,
1 strict muscle up
1 40 inch box jump
1 rope climb,
1 set of 20, 24, 30 inch sequential jumps, up then back down

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At the old HQ, CrossFit MECCA in 2007