08/03/23

Had a solid workout at home today ... snuck this in over lunch and got a solid CrossFit workout / pump out of this. 

A.

Deadlift

5x5 

Build up to a heavy set of 5 for the day 

-Complete, across at 405# ... got all these comfortably, lots of good reps. 

B.

On a 25:00 Clock:

AMRAP 10:00

3-6-9-12... 

Cal Assault Bike 

Strict Pull-ups 

Rest 5:00 

AMRAP 10:00

3-6-9-12... 

Cal Ski

Strict HSPU 

-Result = 

-Round of 15 + 8 Strict Pull-ups 

-Round of 12 + 1 Strict HSPU 

C.

Bent Over BB Row

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-155# across 

D.

BB Curls 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-75# across 

E.

Ring Curls

Plate Lateral Raises 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW on the curls and 2x10# plate for the raises

F.

Every 2 for 6 (3 sets) of: 

Plank

3 x :60

-Complete