AM Workout (1100)
Had a decent session with two of the coaches from Crossfit 6P this morning. I put together some invicuts stuff from this week, really bastardized it, but got in the stuff I felt I need to work on the most. Back was actually a little tight during the front squat, other than that I felt awesome.
A.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups
-4:00? I can’t remember my exact time, but this workout went by very quickly. Pull-ups unbroken, felt great on those, first set of lunges unbroken, then went 10/10 with very short breaks. Fun little WOD.
B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch (180-190#)
-Don’t remember my weights, I think I did more than 6 sets, worked up to 187# for the last 3 sets though.
C.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Power Clean
Build over the course of the ten sets.
-2 sets @ 220#
-2 sets @ 231#
-2 sets @ 242#
-2 sets @ 255#
-2 sets @ 267#
-Last two sets were a little tough, fun effort here.
D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
-3:30? Don’t remember my exact time, unbroken and fast. Definitely got my HR up, felt it in my hamstrings for sure. Solid little finisher.
PM Workout (1800)
I wanted to meet some more people from the gym, so jumped in the PM class, the gym programmed the same metcon we did together this morning haha, was kind of funny to see it on the board. Anyway, was fun, good times with good people.
A.
Class Warm-up
EMOM 20:
-Odd - 5 air squats on the first minute, add 5 squats every minute
-Even - 5 Hang Power Cleans (135#)
-This was fun, those sets of 35+ air squats definitely got my HR up, fun stuff. Definitely felt nice and warm after that.
B.
D.
Not for time, but unbroken:
100 Ab-mat sit-ups
-Complete.
Had a decent session with two of the coaches from Crossfit 6P this morning. I put together some invicuts stuff from this week, really bastardized it, but got in the stuff I felt I need to work on the most. Back was actually a little tight during the front squat, other than that I felt awesome.
A.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups
-4:00? I can’t remember my exact time, but this workout went by very quickly. Pull-ups unbroken, felt great on those, first set of lunges unbroken, then went 10/10 with very short breaks. Fun little WOD.
B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch (180-190#)
-Don’t remember my weights, I think I did more than 6 sets, worked up to 187# for the last 3 sets though.
C.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Power Clean
Build over the course of the ten sets.
-2 sets @ 220#
-2 sets @ 231#
-2 sets @ 242#
-2 sets @ 255#
-2 sets @ 267#
-Last two sets were a little tough, fun effort here.
D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
-3:30? Don’t remember my exact time, unbroken and fast. Definitely got my HR up, felt it in my hamstrings for sure. Solid little finisher.
PM Workout (1800)
I wanted to meet some more people from the gym, so jumped in the PM class, the gym programmed the same metcon we did together this morning haha, was kind of funny to see it on the board. Anyway, was fun, good times with good people.
A.
Class Warm-up
EMOM 20:
-Odd - 5 air squats on the first minute, add 5 squats every minute
-Even - 5 Hang Power Cleans (135#)
-This was fun, those sets of 35+ air squats definitely got my HR up, fun stuff. Definitely felt nice and warm after that.
B.
Strict
Overhead Press
· Set 1 – 5 reps @ 135#
·
Set 2 – 5 reps @ 135#
·
Set 3 – 4 reps @ 147#
·
Set 4 – 3 reps @ 159#
·
Set 5 – 2 reps @ 176#
Set 6 - 1 rep @ 188#
·
Rest 2 minutes between sets.
-Kind of fucked these percentages up, just did what I could with the KG plates I had laying around. Fun stuff, felt strong. Only 2# off my lifetime PR as part of a two-a-day is legit with me.
C.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
-2:55. Same WOD from this morning, unbroken and fast, hurt. Fun short WOD.
D.
Not for time, but unbroken:
100 Ab-mat sit-ups
-Complete.
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