10/11/16

AM Workout (0700) 

This morning was a decent session ... didn't push loading or program anything challenging. This is my last session of Crossfit before the PFT on Friday. Overall felt a little beat up ... tomorrow's rest will be solid.

A.
Every 3 for 15 (5 sets):
Push-Press x 8 reps

-Complete at 185# across ... haven't done this movement/rep scheme in a while, was a bit challenging on those last coupe sets.

B.
EMOM 15:
Min 1 - 10 Decline Bench Press (135#)
Min 2 - 10 Toes-to-Bar
Min 3 - 10 Bodyweight Rows (on a barbell, low on a squat rack, feet on a 16" box)

-Complete ... this barely got my HR up at all, but was some good activity.

C.
3 Sets:
1000m Row @ 80-85% effort
Rest 2:00

-3:42, 3:42, 3:36 ... didn't feel great on these, barely rested about 3 minutes between part B and C ... glad I got this in though, was good to get some aerobic activity in.

PM Workout (1100) 

40 Minute Easy Run

-Complete ... ended up being 38:50 because we ran a bit faster on the way back. Picked up the pace a little toward the very end. Last session before the PFT on Friday.