5/28/24

AM Workout (0530)

Put together this workout as a different variation / additional squat/pulling workout. Overall got a great workout out of this, it was fun to do a more traditional 'crossfit' training session. Didn't push the loading on the weights, just got lots of good reps and a nice sweat. 

A.

Every 2 for 20 (10 sets) of:

1 Power Clean + 1 Clean + 2 Front Squats*

*Start at 50% and building to a heavy complex for the day 

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets ... all of these felt good ... haven't cleaned in a while and it was fun to get in. 

B.

Back Squat

5x5 - build up to a 7-8 RPE 

*Rest 2:00-2:30 b/t sets 

-335# across 

C.

Strict Pull-ups 

5x5 - build up to a 7-8 RPE  

*Rest 2:00-2:30 b/t sets

-53# across 

D.

For time: 

42-30-18
Bike Erg Calories
Burpees to Plate 

-12:42 ... seemed like a ton of burpees, got a nice sweat. 

PM Workout (1530)

45 Minute Easy Run 

-Complete ... didn't get the distance, but got in a total of 45 minutes at an easy aerobic pace.