Wednesday
AM Workout (0500)
TBD CF?
Max Distance Sandbag Bear Hug Carry (150/100#)*
*Every break:
25 Double-Unders
5 Sandbag Cleans
EMOM 16:
Min 1 - :30 Ring Muscle-ups
Min 2 - Double KB Front Squats (70/53#)
Min 3 - :30 Row Calories
Min 4 - Rest
PM Workout (TBD)
A.
800m easy run warm-up
B.
8x200m run
:60 Rest
C.
800m easy cool-down
AM Workout (0500)
Overall a really fun class workout this AM ... I thought the 9/6 part would be too easy, but the 9 cals definitely caught up with me on the second half ... overall really solid crossfit intervals ... enjoyed getting this in and enjoyed feeling fit.
A.
Every 3:00 for 30:00 (10 sets) of:
9/6 Cal Echo Bike
6 Toes-to-Bar
3 Squat Snatch (165/115#)
-Result =
1 - :49
2 - :51
3 - :51
4 - :51
5 - :53
6 - :55
7 - :56
8 - :57
9 - :57
10 - :58
PM Workout (1245)
A.
Bent Over BB Row
5-5-5-8-8
-195#, 215#, 215#, 195#, 195# (10# over last week all sets)
B.
Lat Pull-Downs
4x8
-160#
C.
Cable Rows
4x10
-180#, 200# for 3 sets
D.
Single Arm DB Row
3x10
-90#
E.
Barbell Curls
3x10
-80#
F.
Hammer Curl
3x10
-2x45#, 3x8
G.
Incline DB Curls
3x10
-2x30#, 3x8
H.
Rope Cable Curls
3x10 + 1 drop set
-50# ... drop set went max reps at 30# and 20#
AM Workout (0500)
A.
For time:
2 Rds:
10 Shoulder-to-Overhead (135/95#)
200m Run
into…
2 Rds:
10 Shoulder-to-Overhead (155/105#)
200m Run
into…
2 Rds:
10 Shoulder-to-Overhead (185/125#)
200m Run
-10:17 unbroken ... tough / high intensity workout, but overall felt good.
B.
On a 12:00 Clock:
Strict Press
3-3-1 + 1 Max Set at 155#
-135# x 3, 155# x 3, 185# x1 ... 8 reps at 155#
PM Workout (TBD)
A.
5/3/1 Bench (Week 2 - 3s)
175# x 3
195# x 3
225# x 3+
-5 reps at 225#
B.
Bench Press
5x10 @ 65% (165#)
-10,10,10,8,9 ... rough, but better than last week.
C.
DB Incline Bench Press w/ 2 second eccentric
4 x 8 -10
-2x55#
D.
Incline DB Flyes
3x10
-2x20# DB
E.
Push-ups - 2-3 sets to failure @ 60 seconds rest
-3 sets, around 10-15 reps each set
F.
Bench Dips
3x12
-Complete, BW
G.
Seated DB Overhead Extensions
DB Pull-Overs (light)
3x10
-60# extensions, 35# pull-overs
A.
3 RFT:
15 Thrusters (75/55#)
5 Wall-Walks
15 Overhead Squats (75/55#)
5 Wall-Walks
-11:14 ... this was rough ... really hard on the shoulders, last 10 or so wall-walks were much slower than usual. Overall fun and challenging.
B.
Back Rack Reverse Lunges
10-10-10-10-10
-Went really light here, didn't push the loading at all... 75#, 105#, 135#, 135#, 155# ... this week / entire transition to Jump Ship has been a lot on my legs/knees.
Class workout (Part A) was lower intensity with the bike erg and strict pull-ups... overall a decent/grippy/bicep/lat workout/sweat, but not too taxing.
A.
6 Rounds
3:00 / 2:00 off
1000m Bike Erg
Max Strict Pull-ups / Toes-to-Bar (alternate rounds)
-Pull-ups: 22 / 19 / 15
-Toes-to-Bar: 30 / 26 / 20
Rest about 10 minutes then...
B.
For time:
100 Bar Facing Burpees
-8:38 ... this was slow, but relatively consistent ... tough finisher for me, but definitely always something I need to work on.
Got in the class (A and B) and added in part C ... overall felt fit today, fun to do some heavier squatting.
A.
Back Squat
20 Minutes to Establish a Heavy Single
-DId a very thorough warm-up ... then singles went in the last 10 minutes... 365#, 385#, 405# ... all of these reps felt easy, definitely more there, but haven't been working up to a max like this and just kept the reps comfortable.
B.
AMRAP 8:
800m Run
Max Hang Squat Cleans (155/105#)
-40 reps ... went 7/6/5/4/4/4/5/5
C.
3 Sets:
Double KB Front Rack Box Step Ups (20”) w/ 2x35# KB
20-16-14
:90 Bent-Knee Calf Raise Iso Hold (:45 each leg)
Minimal Rest
-Complete
