10/3/17

Finally back in the gym after a whirlwind of a weekend... still felt a little tired when I woke up this morning... but got into the gym and got in a traditional 'crossfit' style workout.

A.
EMOM 8:
5 C2B Pull-ups + 5 Air Squats

-Complete ... added this in... needed to wake up and get loose, was a solid warm-up.

B.
3 RFT:
30 Hang Power Cleans (115/85#)
30 Wall-Balls (20/14#)
90 Double-Unders

-14:40 ... splits were 3:40 / 9:30 / 14:40 ... gassed out hard on the second round after coming out of the gate hot ... rough on the lungs after not doing much cardio over the last 8 weeks.

C.
EMOM 12 (3 sets):
Min 1 - Snatch x 3 reps @ 72% (175#)
Min 2 - Snatch x 2 reps @ 77% (185#)
Min 3 - Snatch x 1 rep @ 82% (200#)
Min 4 - Rest

-Complete in my nike metcons ... didn't feel great... but got all the reps

D.
Back Squat
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
7 reps @ 60% (245#)
5 reps @ 70% (285#)
3 reps @ 80% (325#)
Rest 2-3 minutes between sets

-Complete ... no belt/knee sleeves/lifting shoes ... which was a tough change, but got all the reps.