12/30/22

AM Workout (0545) 

Hit the class workout (parts A and B) and then added in my powerlifting for the day right after. 

A.
3 RFT:
30 Wall-Balls (20/14#)
60 Double-Unders
30 Toes-to-Bar
60 Double-Under

-This took about 14 minutes, didn't get the exact time... second and third sets of T2B were rough... solid crossfit conditioning. 
 

B.

3 Sets:

Barbell Shoulder Press x 10 

Glute Bridge x 10 

Rest as needed 

-Complete, across at 95# 

C.

Conventional Deadlift

4 sets x 8 reps @ 68% of your 90% (335#)

68% of your one rep max deadlift of the style you choose.

-Complete

D.

Front Squat

1 set x 5 reps

Work up to a 5 rep max.

-95#, 185#, 235#, 275# ... probably more there, but was crunched for time, these felt pretty good.

E.

Pendlay Rows

3 sets x 10 reps

Aim to reach failure at the given rep range.

Chin Ups

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-185# for the PR and 3x10 on the chin-ups

PM Workout (1630)

A.
AMRAP 12 Minutes
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double Unders

-12 Rds + 1 Squat Snatch ... this was really fun, I was fairly consistent, but slowed a bit on the second half ... the last 4 rounds became 20/10 on the DU, all with a planned break... all the barbells moves were consistent singles, felt strong. 

B.
3 Power Snatch @ 65% 1 RM Power Snatch (155#)
2 Power Snatch @ 70% 1 RM Power Snatch (165#)
1 Power Snatch @ 75% 1 RM Power Snatch (175#)
1 Power Snatch @ 80% 1 RM Power Snatch (185#)
1 Power Snatch @ 85+% 1 RM Power Snatch (195#)

1 Power Snatch @ 85+% 1 RM Power Snatch (205#)

-Complete ... got all these reps very confidently, it was fun to snatch heavy-ish after a WOD.