Today was some good old fashionend crossfit fun ... felt surprisingly not that bad on this ... got in my squats for the week and gave one of the quarterfinals workouts a go. My wife is doing QFs and we did this together, which was fun.
A.
Front Squat
5-3-1-1-1 - start at 65% (225#) building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
-225# x 5, 275# x 3, 315# x 1, 335# x 1, 345# x 1
B.
2024 Quarterfinals Workout 1
4 rounds for max reps of:
1 minute of snatches (135/85#)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35 dumbells, 20" box)
1 minute of rest
15 / 24 / 15
11 / 22 / 12
10 / 21 / 13
10 / 22 / 14
Total score = 46 snatches + 90 cals + 54 step-ups = 190 reps
overall this was really fun, despite being a bit of a challenge given I haven't been doing much (any?) crossfit ... snatches were decent, tried to push the row and the step-ups were challenging me from the get-go. Had zero plan and just tried to push it and have fun.
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