10/14/19

This morning was a nice change. Fun to lift a bit and do some CrossFit / accessory.

A.
Cross-over Symmetry

-Complete ... always a great warm-up

B.
EMOM 12:
2 Snatches

Start at 135# and build over the course of 12 sets to a moderate load

-4 Sets at 135#, 2 sets at 155#, 2 sets at 175#, 4 sets at 185# ... kept the load light and tried to hit perfect reps. Very fun to get this in, haven't been lifting much, definitely something I miss.

C.
20.1
10 RFT*:
8 Ground-to-Overhead (95/65#)
10 Bar-Facing Burpees
*15:00 cap

-Cap + 10 reps ... this was rough, my quads blew up immediately on these snatches ... only went TnG for 3 sets, then went 4/4 for the rest of the sets ... definitely out of shape for something like this ... haven't really trained burpees or CrossFit since prior to the 2019 Open (in February). Injury, re-injury and marathon training has really taken me away from Crossfit, but this has been an nice change. Still fun to get this in with my wife despite our lack of capacity for this style of workout right now.

D.
3 Sets of:
Banded Ys x 15-20 reps
Toes-to-Bar x 10-15 reps
Bird Dogs  x 20 reps (10 each side)

-Complete

E.
3 Sets of:
Banded Ts x 10-15 reps
Side Plank x :60 (:30 each side)
Single Arm KG Upright Row (12 KG) x 20 reps (10 each side)

-Complete