Empire State CrossFit

April 12 – April 18

April 12

Strength
Front squat 5×2 (50-60-70-80-90)
Worked up to 195×2


April 13

“Turn Me Round”

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 15/10 Calories
Minute 2 – Power Clean x 5 reps 155/105
Minute 3 – Chest-to-Bar Pull-Ups 4

*elbow tendinitis sets in, ring row instead of C2B


 

April 14
Clean the gym


 

April 15

DL – Week 5
3 (190-200-215)
5(250×2)
**this should have only been 230, read my program wrong

Skill WOD – C2B
this was a fail since my tendinitis is bothering me. I can’t do strict PU, practice the kip without issue though


April 16 – OFF


April 17 – Row House in NYC
50 minutes rowing – working intervals and monitoring stroke rate


April 18

Been dealing with a strained tricep + left elbow tendinitis

Seated Strict Press
65-75-85
*stopped after 85

Metcon

“Sweet Touch”
10 min. amrap

4 hang cleans 135/95
6 s20 135/95
8 toes-2-bar

7 rounds 

Hang cleans became an issue with my elbow, so just moved at a controlled pace. S2O mildly irritated my elbow, but I slept funny last night so my right trap isn’t right. I’m a hot mess right now..uhg

 

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