1/17/23

AM Workout (0545)

Hit the class workout this morning... this was fun workout despite being short and simple. 

A.

For time:
15-12-9*

DB Thrusters (2x50/35#)

DB Box Step-ups (2x50/35# to 24/20")

*20/16 Cal Assault Bike after each set 

-9:02 ... unbroken thrusters, had to break up the step-ups on 12 and 9, with a very short break. Tried to keep the bike above 65 RPM and then really push it on the last bit, but the bike was by far the hardest part of this. 

B.

4 Sets:
10 KB Sit-ups (Left arm)

10 KB Sit-ups (Right arm)

:30 Plank Hold 

Rest :60

-Complete, 35# KB ... surprisingly solid core workout. 

PM Workout (1300) 

A.

4 sets:
18 Power Cleans (115/80)
18 Bar Facing Burpees
-rest 3 minutes between sets-

-Result = 

1:43

1:50

1:55

2:17 ... totally gassed out on the last set of burpees... had absolutely nothing left in my legs/lungs ... unbroken PC for all sets... really good/tough crossfit. 

B.

Pause Back Squat

6 sets x 3 reps @ 65% (305#)

EMOM - Every Minute On The Minute. 65% of your one rep max back squat.

-Complete

C.

Back Squat

2 sets x 10 reps @ 60% (285#)

60% of your one rep max back squat.

-Complete

D.

Deficit RDL's

3 sets x 8 reps @ 2” deficit 

Goblet Dumbbell Lunges

3 sets x 16 reps, alternating (Light weight) 

Strict Hanging Knee Raises 

3 sets x 10

-Complete, 185# across for the DRDLs and 50# for the lunges