5/16/23

AM Workout (0945)

A.

15 sets (30:00 minute clock) 

(Sets 1,4,7,10,13)
AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Dumbbell Box Step Overs (2x50/35) (20")
-Rest 30 seconds after each set-

(Sets 2,5,8,11,14)
AMRAP 1 minute 30 seconds
500/400m Bike Erg
Max Reps Devils Press (2x50/35)
-Rest 30 seconds after each set-

(Sets 3,6,9,12,15) 

AMRAP 1 minute 30 seconds
200m/175m Ski
Max Reps Wall-Walks
-Rest 30 seconds after each set-

-Complete ... don't remember the exact reps and I didn't record them ...  this was a nice/fun sweat ... have had a bit of life stress going on and I snuck this in to blow off some steam today. It was some nice crossfit cardio to get a sweat to. 

PM Workout (1630) 

Felt really great this afternoon ... fun to get this in and move and sweat. Part B was one of the tougher conditioning pieces I've done in a while, fun variation of the recent quarterfinals workout. 

A.
EMOM 10:
1 Squat Snatch @ 75% (185#) 

-Complete ... all of these felt very comfortable, tried to hit perfect reps each minute. 

B.

AMRAP 12:

8 Single-Arm DB Snatch - R (70/50#) 

8 Single-Arm Overhead Walking Lunge - R (70/50#) 

8 Single-Arm DB Snatch - L (70/50#) 

8 Single-Arm Overhead Walking Lunge - L (70/50#) 

50 Double-Unders 

-4 Rds + 5 Double-Under ... rough, but fun.