Today was overall a solid workout ... very tough crossfit conditioning ... has been a weird few days with the major storm / telework / childcare issues and overall I was not mentally well going into this workout, but once the clock started I tried to give my full attention and effort to the workout... but it thrashed me. Lots of biking today.
A.
5/3/1 Back Squat
Week 2 (3's): 70% (290#) x 3, 80% (330#) x 3, 90% (375#) x 3+
-6 reps at 375#
B.
DB Front Rack Weighted Lunges
3 sets x 6-10 reps
6-10 steps each leg.
-2x75# for 3x6/leg
C.
Every 3 for 30 (10 sets) of:
Set 1 and 6 - 18/14 Cal Echo Bike + 100 Double-Unders
Set 2 and 7 - 18/14 Cal Echo Bike + 8 Wall-Walks
Set 3 and 8 - 18/14 Cal Echo Bike + 4 Rope Climbs (15')
Set 4 and 9 - 18/14 Cal Bike + 24 GHD Sit-ups
Set 5 and 10 - 18/14 Cal Bike
-Complete ... missed the 4th RC on set 8, but added in 1 final rep after the 10th bike to get all 8 RCs... everything else went fairly well ... sets 1-5 were fun, felt super strong on the bike ... sets 6-10 were tough training. Overall super fun, really enjoyed this after it was over!
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