9/29/18

Today was a really fun workout; put in a bunch of crossfit workouts today. I definitely didn't feel quite as aerobically fit as I have in the past, but I felt very strong with the barbell movements. Overall happy with this session, was a very fun change of pace. 

A.
AMRAP 16:
Row 300m 
Handstand Walk 20 Feet 
10 KB Front Rack Squats (5 right arm, 5 left arm) @ 35#
Handstand Walk 20 Feet  

-Complete ... don't remember my rounds, but this was a great warm-up. 

B.

Clean and Jerk

4 sets x 2 reps @ 80% (255#)

80% of your one rep max clean&jerk. Sets leading up to working sets should be as follows... 1x3@30%(135#), 1x3@40%(155#), 1x3@50%(185#), 1x3@60%(205#), 1x3@70%(225#), 1x3@75% (235#). This will ensure you are warm enough for your working weight!

-Complete ... all sets felt great, very manageable numbers. 

C.

Front Squat

2 sets x 3 reps @ 75% (275#)

75% of you one rep max front squat.

-Complete, very light, beltless

D.

On a running clock:
12-9-6

Thrusters (135/95#)

Bar Muscle-ups

At 10:00 begin…

21-15-9

Thrusters (95/65#)

C2B Pull-ups

at 20:00 begin... 

60 Wall-Balls (20/14#)
30 HPSU 

-5:17 ... thrusters were UB, Bar MU went 10/2 ... 5/4 ... UB
-6:01 ... thrusters went UB ... 10/5 ... UB ... C2B went 12/9 ... 10/5 ... UB ... ROUGH after all the above work.
-~7:00 (?) ... didn't catch my exact time on that last one, was completely smoked by this point ... Wall-Balls were 20/15/15/10 ... HSPU went 8/7/5/5/4/1 ... total shit-show. This was the toughest part for me... completely gassed out.