Starting to stray somewhat from the Crossfit.com mainsite WOD. Need/want to keep pushing up my strength levels, and lately there has been too many metcons for my needs.
4/1
Abmat situps with 20lb vest- 50 40 30 20 10
45 degree hyper ext " - 50 40 30 20 10
* had the timer on this, but my wife turned it off accidentally. I forgive her :)
Bench Press
95/10 115/9 135/8 155/7 175/6 195/5 215/4 235/3 255/2 275/1
Again, not a max effort, but just playing around with the bench- and found the final single fairly easy. Minimal rest between each set, about as long as it took to add weight.
Scarecrows (shoulder rehab) 40/15 50/15 60/15
4/3
Warm up on airdyne 6mins/1.84/78 calories....easy ride...getting warm!
10 Muscle Snatches with Overhead Squat (just 45lb bar)
10 Box Jumps (18")
5 rounds with 1 minute rest between rounds
* This could have been a killer....add rounds, put it on the clock or increase load or box height, this was a productive coupling!
Power Snatch from the Hang
95/3 115/3 131/3 141/3 151/3x3
How about this pic that I found on a judo website.....Yeah Buddy! How would you like to explain this to your insurance provider when this poor trainee bites the floor and the barbell follows after him! Adjuster to trainer...."Now you were having him do what???"
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