Rankel

This shoulder impingement is really starting to piss me off. Felt pretty good last night and today after the 40 minute workout. Went in at 10am.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10×45# Deadlift
  • 6×135# Deadlift

Conditioning

“Rankel” – 20:00 AMRAP

  • 6 Deadlifts (185#)
  • 7 Burpee Pull-ups
  • 10 American KBS (62#)
  • 200m Run

Scaled the deadlift back from the 225# and we don’t have a 2 pood (71#) kettlebell, so I used the heaviest we had. My legs felt heavy on the run from yesterday’s workout. Finished 6+18.

I’m AMRAP’d out for awhile. 25, 40, and 20 minute AMRAPs in the last 4 days!

Accessory – 4 Sets

  • 200m Farmers Carry
  • 45s HS Hold

I held a 25# and a 15# bumper plate, switching at the turn-around. On the last set I held the handstand for 1:30.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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