Fitness
A. Front Squats – 3 x 10
B. AFAP
500M Row
20 x Thrusters
30 x Kettlebell Swings
20 x Burpees
50 x Sit-ups
200 x Single-unders
Performance
A. Front Squats – 3 x 5
B. AFAP
500M Row
20 x Thrusters @ 95lb/65lb
40 x Swings @ 1.5 pood/ 1 pood
30 x Burpee Box Jumps @ 24inch/20inch
50 x Sit-ups
30 x Pull-ups
100 x Double-unders
Sport
A. Front Squats – 5 x 2 @ 90% w/2 Min Rest
B. AFAP
20 x Thrusters @ 95lb/65lb
40 x Swings @ 2 pood/ 1 pood
30 x Burpees Box Jumps @ 24inch/20inch
20 x GHD Sit-ups
30 x CTB
100 x Double-unders
Optional Accessory
Conditioning
5 Rounds AFAP
30 x Squats
30 x Double-unders
-Post results under comments
A. 3×5- 85, 125, 125
B. Performance
65lb Thrusters
44lb American Swings
Pull Ups with Blue Band
200 Single unders
Oly Class: Snatch and CJ work.
Sport:
A. Did some reps
B. 15:11 (did 20 DU’s then switched to a 400m row b/c of leg).
Mike and I went to CrossFit 920
5 rounds AFAP
20 strict push-ups (all strict)
20 wallballs (I did 10 pound, he 14#)
20 weighted sit-ups with the wallballs
500m run
Me 25:27 mins, mike 30 min
Post workout weighted sled push around the building take a turn until fatigue/failure, then next person etc.
Nice pic Pat!! Did the fitness sod: 11:03, then oly class- got a full snatch at 55#- starting to overcome the mental block of getting under the bar.
did oly today. still in a funk…