06/05/24

Solid basement crossfit session, had a great time getting this in. 

A.

3 Sets:
KB Windmill x 8 reps each side
Ring See-Saw x 10 reps 
Flutter Kicks x 50 reps
Minimal Rest 

-Complete, 26# KB

B.

3 Sets:
Weighted Hollow Hold x :30
Weighted Plank x :60 
Abwhell Rollouts x 10
Minimal Rest

-Complete, 15# plate

C.

Every 2 for 20 (10 sets) of:

Power Clean + Front Squat + Hang Squat Clean*

*Start at 135#/95# and build to a heavy complex

-135# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 245#, 250# 

D.
On a 30:00 Clock, 2x50/35# DB:

AMRAP 8:
15 Cal Row
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push-Press

Rest 2:00 then at 10:00…

AMRAP 8:
15 Cal Ski 
5 Devil’s Press

Rest 2:00 then at 20:00…

AMRAP 8:
15 Cals Bike Erg 
12 Front Racked DB Lunges
9 DB Push-Press

-Result = 

3 Rds + 12 Deadlifts 

4 Rds + 15 Cal Ski 

3 Rds + 15 Cal Erg  ... this was a fun crossfit workout, lots of good cardio and not too taxing overall