December 15, 2008

PM CrossFit

Dot Com Workout at JoGo

Five rounds of:

275# Deadlift

10 Burpies

5:42

45 min later:

PM CrossFit

Jogo WOD

3 rounds of:

8 Left Side Lunge with 95# Bar in Front Squat Position

8 Right "          "

8 Left Split Push Press @ 65#

8 Right "          "

8 Jumping lunges

4 Left Side Spider-man Pushups

4 Right "       "

15 Russian Swings @ 24 kg

8 Front Squats with 24 kg KB on Left Side

8 "       " Right Side

8 Right arm Push Press with 16 kg KB

8 Left "         "

8 Jumping Lunges

4 Left Side Spider-man Pushups

4 Right "         "

15 Russian Swings @ 24 kg

19:40

Notes: The JoGo workout was tough but the most difficult part was keeping the progression of the workout straight. The prescribed format was as many rounds in 20 min and the prescribed KB Push Press weigh was a very disproportionate 24 kg. I found it to be a challenging workout, but I think almost any couplet or triplet would be superior.