9/25/23

AM Workout (0545) 

Got the in the CF Class and then went for a run afterward. 

A.
On a 14:00 Clock:

Snatch - Build up to a heavy single 

-Warmed up and then singles went: 185#, 195#, 205#, 215#, 225# ... all of these felt really good, I was surprised to get up to 225# comfortably, only because I am just finishing up 18 weeks of marathon trainings (400+ miles) and haven't been snatching much over the course of this. 225# still felt good and I got it confidently. 

B.

3 Sets of:

AMRAP 5:

8 Overhead Squats (95/65#)

8 Burpees-over-the-bar (lateral)

8 Pull-ups

Rest 3:00 between sets

-Result = 

4 + 3 Reps (3 OHS)

3 + 14 Reps (6 Burpees)

3 + 2 Reps (2 OHS) 

-This was really high intensity / challenging crossfit ... definitely tried to push it and had a lot of fun getting this in. 

Rest about 30 minutes and had 30g of carbs then... 

C.
3 Mile Run (with stroller) 

-Complete, untimed, nice and easy 

PM Workout (1400) 

Got in a solid chest/arm pump this afternoon ... not too taxing, kept the weights light and the rest intervals short. 

A.

Bench Press 

4x10 @ RPE 6-7

*Rest 2:00-2:30 b/t sets

-Complete, across at 185#

B.

1:1:2 Incline DB Bench Press

4 sets: 8 Reps (L+R+Both=1)- RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB

C.

Reverse Grip Bench Press

4 sets: 10 reps – RPE 8 
*Rest 1:00-1:30 b/t sets

-Complete, across at 95# 

D.

Banded Chest Fly, High to Low

4 sets: 12 reps – RPE 8 
*Rest 2:00-2:30 b/t sets

-Complete, across with 25# bands

E.

DB Skull Crushers

DB Hammer Curls 

4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets

-2x25# on the skull crushers, 2x35# on the curls 

F.

Tricep Extensions (band)

Fat BB Curls 

4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets

-1 black band, 45# fat bar

G.

2 Sets, for Max Reps:

Inverted Skull Crushers

Rest :90 between sets 

-20,18