Friday, September 17, 2010

Friday's Workout

Strength Skill:
  • Weighted Pull-Ups

AMRAP in 4 minutes:
  • 3 power cleans (using a 95 pound barbell -- probably should have gone heavier, but glad I didn't)
  • 6 chest-to-deck push-ups (CrossFit Games standard: Hands must come off the ground at the bottom of each push-up to ensure full range of motion)
  • 9 squats
Repeat each 4-minute AMRAP set 3 times, with one-minute breaks in between. In total: a 14-minute WOD.

Result: 18 rounds + 3 power cleans and 1 push-up.

Fun. Exhausting. Murder on the wrists.

(Photo: USMC)