Started with a little ME work....not really Max effort- just used this as a warm-up for the Met Con work to follow. Shoulder felt OK, but still pretty weak. Need to do more weighted chins/pullups- these felt really heavy.
2 Board BP
225/5 235/5 245/5
Weighted pullups
35/5 45/5 55/5
SDHP and Push Jerks
21-15-9
using 75lbs for both
Time: 4:54
This workout was taken from the CrossFit site. It was from a video performed by one of the trainers at Santa Cruz but I scaled it considerably. Original called for reps of 21-18-15-12-9-6...something like that. I wimped out and went with the "Fran" like rep count. Still worked fairly well and good way to work form on the push jerks. Probably do some running on my rest day tomorrow.
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