PERFORMANCE
Warm-Up.
Three sets of:
Kettlebell Suitcase Carry x 50ft per arm
Hollow Hold x 30 seconds
Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
Piked Handstand Push-up x 10 reps
Kettlebell Romanian Deadlift x 10 reps
Then…
A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
Compare results to March 30, 2022.
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
We did this 8/22 at which time I got 5:58.
This time I got 5:29. Pretty stoked.
DL – 15/6, UB, UB
SHSPU – 12/9, 8/5/2, 3/3/3
B. Back squats
185, 195, 205, max at 180 – 6
8:24
Prev 8:35
Just getting back to Crossfit
120 lb deadlifts
75lb strict push press
No time but I was puffing
Good to be back😀
Been out for a few days with sickness. I can’t remember if I posted at all last week, but I only missed two days. Did Monday’s A. AMRAP I did not go all out on anything as I am still getting my lungs back. Row (instead AB) – 19 BBJO -11 TTB – 18 DU – 92 FS – 18 Push ups – 22 EMOM Cal Row – 10 BBJO – 6 TTB – 10 DU – 50 FS – 10 Push ups – 12 Really ready to be finished after 3 rounds but pushed through to finish the 4th.… Read more »
A. 7:39 Rx
B. OK
Warm up ✅
A:
3:09
B:
✅
Bonus: Bench press 5×6
165-185-205-235-265
21-15-9
Dl 215 lbs
Overhead press 95 lbs
6:34
Strict Diane:
9:55
A. Complete rounds 21, 15, 9 – 8:52
Single Arm R Deadlift @ 75#
Single Arm R Lsit DB press @ 30#
B. 3 Sets
BB Hip Thrusts x 6 @ 21X1 – 185#
SA Band Pull Aparts R x 30
Hollow Hold x 60s
I think it’s more of a struggle to not use an arm…but I’m committed to getting this arm back on track…it’s been sore for far too long!