1/07/26

Overall a lower volume / easier day ... got in my de-load bench press and then did some higher intensity crossfit followed by longer aerobic skill work. Put this session together on the spot and overall enjoyed getting it in. Not too taxing. 

A.

Bench Press

3 sets x 3 reps @ 70% (205#) 

70% of your one rep max bench press.

-Complete 

B.

3 Sets, for time: 

7 Overhead Squats (95/65#) 

7 Bar Facing Burpees

5 Power Snatch (95/65#)

5 Bar Facing Bupees

3 Squat Snatch (95/65#)

3 Bar Facing Burpees 

Rest 1:00 

-6:54 - 2:00 rest = 4:54 total work 

Rest about 10 minutes then... 

C.

EMOM 20:

Odd Mins: 25' HSW 

Even Mins: 100' Sand Bag Bear-Hug Carry (100#)

-Complete ... got all these sets unbroken, HSW felt solid.