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 (TBD)

A.

Overhead Squat

8-8-6-6-4-4 

B.

Pause Back squat - 6 x 4 - 3 sec pause in bottom - Build up to RPE 7-8

C.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

D.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

E.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45