Primary Training Session
A.
Two sets for quality of:
20/15 Calorie Machine of Choice
Followed by…
Two rounds of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
Rest 2 minutes between sets
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Clean @ 80-85% of 1-RM Clean
C.
Every 5 minutes for 30 minutes:
30/24 Calorie Row
30/24 Calorie Assault Bike
At the 30 min mark. . .
For time:
60/45 Calorie Row
60/45 Calorie Assault Bike
D.
Three sets:
30 seconds V-Ups
30 seconds Hollow Hold
30 seconds Flutter Kicks
60 seconds Rest
Athlete Notes:
This week has been, admittedly, rough so far! So today we’re going to ease off on kicking your guys’ butts too much with some simple monostructural work. That said, we still want to see strong effort on each of the machines. Your goal should be to have at least 90 seconds to 2 minutes of rest each interval. This is a great opportunity to work on your pacing. Set a goal and try to stick to it!
Joined the morning class, since it was only one guy haha 20’ Amrap 50 wb 50 du 40 box step ups 40 t2b 30 pu 30 bp 20 pcl 52kg barbell 20 jerks 10 snatches 10 bar mu Finished 1 round + 50 wb Went horrible, the no Crossfit training definitely showed up… Afternoon the living room training: After some warm up: Every 5’ for 30’ (6sets) 30 bp + 2 rounds home Cindy (1R is 10 sit up+10 push ups+15 air squats) Then at the 30’ mark… 60 bp 4 rounds 3:12 3:05 3:14 3:23 3:23 3:04 Then 7:15… Read more »
A. Done
B. 115lb. I had high hopes of doing 125 today because the EMOM the other day felt sooooo good at that weight. Alas, my 80-85% is 112-118lb so I guess I drove the speed limit regardless.
C. Did rounds of 20 cal on each piece, left me with about 90 sec rest between rounds.
Part B- 8:49. Ithought this was going to take like 20 minutes, My legs were so trashed! Thank God for a bomb play list.
A. Done
B. Doing tomorrow
C. Rx but Short on time so did this as 6 sets with 1 min rest between
2:44/2:55/2:49/2:47/2:51/2:51
C2. RX 5:21
D. Done
A. Done
B. 245×11, 255×1. All touch n go
C. ✅ 3:16, 3:11, 3:09, 3:11, 3:07, 3:13
Then, 6:59
D. Done
Simple but still a kick in the ass 🤮
Loved todays workout loved it
A: done with 35s
B: 165 every 90sec would have wanted 175 on the minute but very busy with work so have to focus on what’s possible and smart
C: done about 4 min per round last part was 7
D: abs of fire – smokin