Out in the garage at about 10am for an accessory session.
E2M – 6 Sets
- 2 Strict C2B Pull-ups
- 4 Strict Pull-ups
- 10 Weighted GHD Sit-ups (20#)
The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.
E3M – 6 Sets
- 10/10 Landmine Rows (80#)
- 30 Shoulder Taps (feet on jerk blocks)
Pause 2 seconds in the dip and 2 seconds overhead.
- AMRAP 192.5
Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.
- AMRAP 295
Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.
Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.
I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.
Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.
- 50 Burpees
Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.
Took a little rest before finishing up my lifting.
Snatch Lift Off
Wore lifting straps for all sets.
20 minute ROMWOD at night.