After long consideration, I have decided to open up Crossfit Red Diamond again and run it from a different location. CrossFit Red Diamond is open to anybody who pursue elite fitness. For more information please contact: Tony Jarusook at tjarusook@hotmail.com
The Strength phase for today is NOT Sumo Deadlift High Pull. It is only Sumo Deadlift.
ReplyDeleteSee ya'll out there.
Today was a great close out to a tough week.
ReplyDeleteWarmed up with 500m row, and 2 rounds of 10 x HMD & 10 x 20# Med Ball Clean.
ST: SDL - 10 x 65#, 8 x 95#, 6 x 115#, 4 x 135#, 2 x 185#, 1 x 225#, 1 x 295#...called it there. I could have gone heavier but didn't see the point.
WOD: Rx, didn't timw it but I was gassed.
CFE: Rowed 10 x :30 on/:30 off Averaged around 130-135 meters per.
yeahh Great workout!
ReplyDeleteStrength:
Sumo Deadlift High Pull
10, 8, 6,4,2 - work to 1 Rep Max
10 135# 8 185# 6 225# 4 275# 2 295#
WOD:
3 Rounds for Time
7 x Power Cleans (135/95)
21 x Kettle Bell Swings 1.5 Pood
28 Double Unders
8:39 as Rx
Endurance:
10 x 30 sec Sprint w/ 2:00 rest
*use treadmill set @ 12% incline, speed @ 7-8
Didn't do this mostly because I hate treadmills...
Did wednesday's endurance
10 Rounds
100M Sprint
300M Jog
Only finished 5 rounds due to time. I was smoked...