Upper, sort of
warm up:
2x8 pullups
3x5 overhead squat 65#
3x5 thrusters 85#
workout:
3x7 overhead press (95#, 95#(1,2), 5x85#)
cool down:
3x10 pullups
3x5 dips
3x10 decline situps (45#)
3x10 facepulls (70#, 2x80#)
3x10 swings (60#)
And then I was tired so I went home. Today was pretty random it seems. I probably should have programmed a bit better, but I didn't want to do anything crazy max effort since I didn't have a spotter.
6 comments:
Don't worry too much about it, seemed like a fairly normal shoulder day to me. If you are interested, there is a fair amount of chatter over at the crossfit forums about mixing ME and metcon workouts. Search for "black box ME". FWIW, crossfit seems to be mixing in more ME stuff lately anyways. For instance, they've been working the CFT once a month.
In fact, it looks like something I'd do today if I had weights. I would have just dropped the dips and pullups at the end since they get so much attention other days.
yeah, i wanted to make sure i hit on everything I'd really want to do in the next few days cause the gym is closed until the 14th. Palladium might still be open, but I wanted to get in some weight stuff while I could.
I figure I can do pushups and air squats somewhere with some running (sprinting?)and get a good metcon workout.
Burpees
as many rounds as possible in 20 minutes
run (sprint) 100 yds
do 21 burpees
Ya right.
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