4/14/19

This morning was a fun workout with my wife. Put this together based on stuff I felt that I could do without pain. Happy to move around a 300# bar without pain. Looking to get back into more high intensity stuff, hopefully can put this injury behind me.

A.
15 Minutes to Build up to:
Back Squat x 5 reps, w/ 5 second pause in bottom on the first rep

then...

3 sets of 5 @ 90% of the above work

-Complete ... pause sets went 135#, 185#, 225#, 275#, 300# ... 3x5 @ 275# ... overall felt very strong on these ... not heavy weights, but moved through them well, felt like I could have gone for 10+ on the 300# set.

B.
For time:
2-4-6-8-10-12-14-16
DB Hang Clean and Jerk (70/50#) (half of each set right / half of each set left)
10/8 Assault Bike Cals and 10 Toes-to-Bar after each set

-Complete... all sets unbroken in 19:14 ... this took a bit longer than I had though it would ... but I was taking some big breaks between the sets of 12-14-16 ... overall a fun workout to transition back into higher intensity crossfit.

Rest about 20 minutes (headed over to the track) and then...

C.
Run 500m
Rest 1:15
Run 400m
Rest 1:15
Run 300m

Rest 4:00

Run 500m
Rest 1:15
Run 400m
Rest 1:15
Run 300m

Rest 4:00

Run 500m
Rest 1:15
Run 400m
Rest 1:15
Run 300m

-Result =

1:48
1:30
1:08

1:53
1:29
1:07

1:53
1:30
1:06

-Wasn't particularly fast on these... but I was pretty trashed from parts A and B ... probably should have broken this up into two separate sessions to get the proper intensity ... but overall this was manageable and a fun way to end the session.