4.5.2010

WU:
Row 400
15 pushups, 15 air squats
Clean Progressions, a bunch of cleans and jerks with just the bar

Crossfit Programming:
1. clean & jerk
80% x 2 x 2 - 215# Jerked 2nd rep of 2nd set into my chin. Ugh.
85% x 1 x 2 - 225# Pressed out 2nd jerk. Lame.

2. Front squat 3rm
275# x 3 went up pretty easily, ran out of time to try higher. Probably have 10-20# more in me.

3. 10 total intervals: 30 on / 30 off - alternating movements
strict pull-up
strict ring dip
PUs: 8/5/4/4/3
Ring Dips: 4/1/1/1/0