9/07/24

Today was overall a decent workout... did the CF Class (part A) and then added in my powerlifting stuff afterward ... overall feeling beat up from this week's training, but feeling fit and looking forward to resting tomorrow and attacking the workouts next week. 

A.

2024 CFG Masters Event 5 
For time:

75 Wall-Balls (20/14#)

40 Shoulder-to-Overhead (115/80#)

30 Single DB Box Step Overs (24/20") (50/35#)

40 Alternating DB Snatches (50/35#)

75 Wall-Balls (20/14#)

-12:51 ... this was really fun ... tried to keep a consistent pace ... 40/15/10/10 WB ... 4x10 on the S2O ... unbroken step-overs ... 20/10/10 DB Snatch and 5x15 on the last set of wall-balls ... fun stuff, good old fashioned crossfit. 

B.

Deadlift

4 sets x 8 reps @ 68% (340#)

68% of your one rep max deadlift of the style you choose.

-Complete

C.

Front Squat

1 set x 5 reps

Work up to a 5 rep max.

-135#, 225#, 275# ... definitely more there, but after parts A and B I was fairly toasted and didn't push the loading.

D.

Pendlay Rows

3 sets x 10 reps

Aim to reach failure at the given rep range.

-155#

E.

Chin Ups

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10, BW

F.

GHD Sit-ups 

3 sets x 20 reps 

-Complete