7/8/16

AM Workout (0830) 

Coming off vacation is always mentally rough for me... but once I started moving I felt very fit and strong. Overall had a super solid training session today... amazing time in the gym. I love when crossfit feels this great.

A.
Clean and Jerk
Take 15 minutest to build up to 85% (265#)

-Complete ... all the reps felt easy.

B.
For time:
10 Clean and Jerk @ 60% (185#)
10 Clean and Jerk @ 70%  (225#)
10 Clean and Jerk @ 80% (255#)
10 Clean and Jerk @ 70% (225#)
10 Clean and Jerk @ 60% (185#)

-18:20 ... this was a great workout. Hitting reps at 255# was a mental challenge, but once I got to them I got them all and didn't miss any. A workout like this is definitely outside my comfort zone, but I am really happy I got after this and I'm happy with my time / effort.

Rest as needed then...

C.
EMOM 18 (6 sets):
Min 1 - Muscle-ups x 4
Min 2 - Cal Row x 16
Min 3 - Strict HSPU x 8

-Complete ... went unbroken for 4 sets and then had to do 5/3 on the last two sets of HSPU. Good skill training here, strict HSPU felt great, especially after all the C+Js.

D.
3 Sets:
DB Rows (85#) x 10 reps
Rest as needed
KB Strict Press (2 x 45#) x 8 Reps
Rest as needed
Plank x :90
Rest as needed

-Complete

PM Workout

Felt solid this afternoon ... didn't do anything too taxing. Worked out with my sister at her gym and just hit the class workout. It was a partner workout, so partnered up with some dude from the class.

A.
For time, with a partner, split up reps however:
30 Power Clean (135/95#)
40 Burpee Box Jump (24/20")
50 Power Snatch (95/65#)
70 Calorie Assault Bike
50 Power Snatch (95/65#)
40 Burpee Box Jump (24/20")
30 Power Clean (135/95#)

-16:20 ... wasn't too taxing, basically split the reps up close to equal... I probably did about 60% of this workout and he did 40%. Overall a good sweat, definitely nothing crazy.

B.
Every 3 for 15 (5 sets):
Multi-Grip Bar Bench Press x 2 reps

-165# across ... I've never used one of these weird bars before, so played around with it after the class WOD... needless to say I was MUCH weaker on this bar than I thought I would be. I was very shaky on these reps... very nice variance, definitely wish I could have access to one of these bars more often.