1/21/24

Today was a really fun workout ... programmed this session myself ... My wife I worked out together and we had a good time getting this in. Fun crossfit session ... it was nice to O-lift a bit after having been just bodybuilding/powerlifting recently. 

A.
EMOM 10:
Hang Snatch + Snatch 

Start around 65% of your 1-RM Snatch and build in weight, focusing on speed and position. 

-135# x 3 sets, 155# x 3 sets, 175# x 2 sets, 185# x 2 sets 

B.
EMOM 10: 

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build in weight, focusing on speed and position. 

-135# x 3 sets, 185# x 3 sets, 205# x 2 sets, 225# x 2 sets 

C. 

For time, with a partner, one partner working at a time: 

‘Diane’ (strict) 

21-15-9

Deadlift (225/155#)

Strict HSPU 

into… 

‘Grace’ 

30 Clean and Jerks (135/95#)

into… 

‘Fran’ 

21-15-9

Thrusters (95/65#)

Pull-ups

into… 

‘Karen’

150 Wall-Balls (20/14#)

into… 

‘Isabel’

30 Snatches (135/95#) 

into… 

20 Ring Muscle-ups

20 Bar Muscle-ups 

-24:02 ... this was really fun crossfit ... not too taxing, but fun to move and sweat and get in some of these 'crossfitty' movements that I haven't been doing as much.