8/11/26

AM Workout (0500)

Overall a really fun class workout this AM ... I thought the 9/6 part would be too easy, but the 9 cals definitely caught up with me on the second half ... overall really solid crossfit intervals ... enjoyed getting this in and enjoyed feeling fit. 

A.

Every 3:00 for 30:00 (10 sets) of: 

9/6 Cal Echo Bike

6 Toes-to-Bar

3 Squat Snatch (165/115#) 

-Result = 

1 - :49 

2 - :51

3 - :51

4 - :51 

5 - :53

6 - :55

7 - :56

8 - :57

9 - :57

10 - :58 

PM Workout (1245)

A. 

Bent Over BB Row 

5-5-5-8-8

-195#, 215#, 215#, 195#, 195# (10# over last week all sets)

B. 

Lat Pull-Downs

4x8

-160#

C.

Cable Rows 

4x10

-180#, 200# for 3 sets 

D.

Single Arm DB Row

3x10

-90#

E.

Barbell Curls 

3x10

-80#

F.

Hammer Curl

3x10

-2x45#, 3x8

G.

Incline DB Curls 

3x10

-2x30#, 3x8 

H.

Rope Cable Curls 

3x10 + 1 drop set

-50# ... drop set went max reps at 30# and 20#