I did get in the 20 minute ROMWOD pretty late last night and did a 19 minute one this morning. Went to the 5:30 CrossFit Intuition class.
- PVC Good Mornings
- 20 Mountain Climbers
- 5 Push-ups
- 10 Air Squats
- 5/5 Monster walks (small red band around ankles)
The gym is using 5/3/1, so the last of the 3 working sets was for 3+ reps. 8 reps was good enough for me with all of the squatting I get in the Catalyst program.
- 3:00 AMRAP
- 3 Power Snatches (135#)
- 7 Burpees
- 2:00 Rest
- 4:00 AMRAP
- 5 Back Squats (135#)
- 8 Burpees
I did all touch-n-go snatches and got through 4 rounds plus 2 more snatches. I was slow on my squat reps so only got through 4+4 in the second part. Would have liked to push harder on the burpees.
Class was doing sit-ups and Russian twists, but I did plenty of those last night, so substituted with…
- 10-20-30-20-10 Side Bends (44#)
- 10-15-20-15-10 Lying Leg Lifts
The side bends were split between left and right, so 5 per side on the first set, etc. In the middle of the second set of leg lifts I decided to scale back the rep counts on them since I’ll be doing ab work tomorrow again with a lifting day.