3/29/13
Final workouts today I'm officially out of Endurance! Had a killer arm workout today during my lunch hour! Then finished off the tub with the crossfit open WOD 13.4. My videographer (my wife) did the WOD with me so i only put together a quick vid didn't want to do too much and exhaust myself before I even started.
Close-Grip Barbell Bench Press*
185x5
185x5
185x5
205 Negative 5 seconds down
Close-Grip Barbell Bench Press#
165x8
165x8
165x8 rest pause to 20 reps total
Seated Triceps Press^
75x8
75x8
75x8 Two drop sets 60x6 50x5
Triceps Pushdown^
125x6
125x6
125x6 Two drop sets 110x5 100x5
Barbell Curl*
75x5
75x5
75x5 95 negative 3seconds down
Barbell Curl#
65x6
65x6
65x6 rest pause to 15
Incline Dumbbell Curl^
30x8
30x8
30x8
Drop sets to 20 rep 25 20
Preacher Curl^
85x8
85x8
85x8 2 drop sets at 65 to 17 reps
This kind of workout is all new to me again it's been over a year I feel weak but man it feels great!
Crossfit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:72 reps
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar 135 pound Clean and jerk,
18 reps 18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
<a href="http://www.youtube.com/watch?v=Q5k8oHFogMs">YouTube Link</a>
Happy with my score but wanted to do more at the same time.