After yesterday's madness courtesy of CrossFit CLE, I wasn't looking to do the CF mainsite WOD today as I just couldn't take any more walking lunges, dang it. So I went through my notes and found a WOD that I did when I was in San Francisco at San Francisco Crossfit. It's more work on shoulders, but that's OK by me, shoulders need lots of work.
After the normal warmup:
Max effort on Push Press
3-3-3-3-3
Then, for time
10-8-6-4-2 of:
Dumbbell split jerk, using 40lb dumbbell
Pullups
The DB split jerk WOD is short and sweet and really makes you focus on form. At least I do anyway. Here's the scoop on my poundages and times:
For Push Press:
135-155-175-205-205
Since we don't have a rack that I can start this thing off with, it's always a clean into the press, I feel like I could be higher than 205, but considering the surroundings, with no rack or bumper plates, it's a safe weight.
I finished part 2 of the WOD in 8:52. I really have a hard time with pullups mixed in with something else. Man, my pullups suck.
Back to work, over and out.
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