4/8/25

Got in a crossfit workout (part A) and then hit my powerlifting stuff. Overall a fun session... the crossfit was fun and challenging ... got a nice pump from the lifting... haven't been doing crossfit/cardio before lifting in a long time and it definitely makes the weights feel heavier... but still got in the lifting and enjoyed it. Solid variation in my training. I definitely miss doing crossfit. 

A.

AMRAP 20:

15/12 Cal Assault Bike

12 Toes-to-Bar

9 Burpees

3 Ring Muscle-ups 

-6 Rds + 12 T2B 

B.

Deadlift 

4x4 @ 385#

2x2 @ 440# 

1x8+ @ 385 

-12 reps at 385# 

C.

Pull-Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If body weight is too easy, add weight.

-3x10, BW 

B.

Supinated Pull-ups 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary

-3x8, BW 

C. 

DB Pull-Overs 

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-3x15 with 45# 

D.

Dumbbell Curl

3 sets x 12-15 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-3x12 with 2x30#