Another day of CrossFit from home instead of the gym. Will gyms ever open for us to go to? What other home gyms are being used this morning?
Bob, Nikki, Lacey, Heather, and I were all in our home workout areas for this workout of the day.

3:00 bike

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Clean and Front Squat Specific (10 lb dumbbells)
5 clean pulls
5 hang high pulls
5 hang muscle cleans
5 front squats
5 hang power cleans
5 front squats
5 power cleans
5 front squats

Build Up
2 Sets (10lb dumbbells)
6 power cleans + 6 front squats

Every 2:00 for 10:00 (5 sets) (10 lb, 15 lb, 15 lb, 10 lb, 10 lb dumbbells)
6 Power cleans + 6 front squats

Workout (10:00 cap) (5:12)
15-12-9-3
Dumbbell power cleans
DB front squats

I used 10lb dumbbells for first 3 rounds and last set I did 15lb dumbbells. We previously did this on 4/1/20 and I used the same weights but it took me longer I didn’t record the time but it was like 8:20 or something. Today I could tell I was doing them faster. I feel like since I got done so much faster today, I should have used the 15 lb set for either the 15 at the beginning or the sets of 9 and 3. I guess next time I will have to try to do something a little bit different.

Cool-Down
5:00 bike

According to my shirt/sweat meter, it was a good work out as my shirt is moderately wet.
Time for the shower and then off to work.

Have a great day!

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