CC 2/3/15

Dropped into Fathom CrossFit's open gym today, made up yesterday's Conjugate work.

 

Strength:

Split Jerk @70% - 8x3
190lb - last few sets were tough

Shoulder to Overhead Straight Weight Top Set:
1 Set of 8 Reps increasing 5 pounds from the time before (that you did Push Press for Dynamic Effort Upper, for example). If you are just starting, start with around 75% of your max.
180lb

Accessory:
Incline DB Press - 3x8
Subbed seated press 40lb, 45, 50

Weighted Pull Ups - 6RM
49lb

"T-Bar" Rows - 4x10
Subbed single arm KB rows at 70lb

Inverted Barbell Rows (Feet on Bench) - Max Band Tension, 4x10
Skipped

Core:
GHD DB Overhead Sit Ups - 4x15
20lb, 25, 25, 25

WOD:

2 Rounds for Time:
25 KB Swings (70/53)
20 Shoulder to Overhead (115/85)
15 C2B Pull Ups

6:50

Rest 5 Minutes, Then:

2 Rounds for Time:
20 KB Swings (70/53)
15 Shoulder to Overhead (115/85)
10 Bar Muscle Ups

8:?? - clock got reset

Rest 5 Minutes, Then:

1 Round:
100 Double Unders
75 KB Swings (70/53)
50 Shoulder to Overhead (115/85)"

DNF - group class was gonna start before I could finish so I did 100 DU and quit

Finisher:
200 Band Pull Aparts
Blue