6/17 WOD

today i lifted first and then a few hours later i decided to design my own little crossfit routine i call ,"rocky".

warm up:
5 min bike
2 min rower

back:
2 warm up sets: reverse grip hammer pull downs
4 sets: lat pull downs (80/200/180/160)
5 sets: deadlifts (135/225/315/315/405)
3 sets: hanging snatches (135/155/135*) * 3 reps plus 1+1+1+1
4 sets: smith machine bent over rows (135/185/195/185*) * 3 reps plus 1+1+1+1+1
4 dropsets: close grip high lat pull down (80/160,110/170,110/160,100)
2 sets: back extensions (-/25)

biceps:
2 warm up sets: low cable curl
2 sets: alternating DB curl (30/40)
3 sets: close grip low cable curl (90/100/110)
3 sets: DB preacher curl (25/25/20)
3 dropsets: high cable curl (60,40/70,40/60,30)


crossfit: "rocky"
3 rounds
100 punches on a heavy bag
20 jump ropes

my time = 6:22

night:
40 minute swim