7/14/26

AM Workout (0500)

Really solid class workout this AM … tough crossfit conditioning. 

A.

AMRAP 4:

200m Run

20 C2B Pull-ups

Max Power Snatch (135/95#)

Rest 3:00

AMRAP 6:

400m Run

25 C2B Pull-ups

Max Power Sntach (135/95#)

Rest 3:00

AMRAP 8

600m Run

30 C2B Pull-ups

Max Power Sntach (135/95#)

-Result = 

22 + 23 + 25 = 70 snatches … this was tough conditioning… and the group I ran with this AM was fast… I did all of the C2B pull-ups unbroken 

PM Workout (1500)

This was a fun/pumpy session ... enjoyed getting in these OHS in front of a mirror and really work on my technique/position and enjoyed the back/bicep pump afterward. 

A.

Overhead Squat

8-8-6-6-4-4 

-95# x 8, 145# x 8, 165# x 6, 165# x 6, 185# x 4, 185# x 4 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# 

D.

Hammer Strength Machine Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

-270# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45  

-50#