Friday CrossFit

Wow, it’s Friday. The week went fast or maybe it felt like it went fast because since Wednesday I thought it was Friday. Oh well, it is officially Friday.

Who will be working out today? Bob, Dave, Lacey, Grace, and I.

General Warm-Up
2 rounds
7 kang squats, controlled tempo
0:30 plank walk-ups
0:45 squat with hand reaches

Skill and Build-Up
2 rounds *with an empty barbell (used 10lb db set)
3 clean pulls
3 muscle cleans
3 front squats
3 hang squat cleans
3 cleans (squat)

Build Up
4 sets (10 lb set & then used 15 lb set)
2 clean pulls + 1 clean

Workout Part 1
Every 2:00 for 10:00 (5 sets)
2 clean pulls + 1 clean (15 lb db set – 5 clean pulls + 3 cleans)

Transition
review movements and modifications
set a timer for 5:00 and allow time to practice and adjust load

Workout Part 2
4 rounds
1:00 tempo Romanian deadlift (15 lb db set)
0:30 rest
1:00 handstand shoulder taps (pike shoulder taps)
0:30 rest
1:00 weighted sit-ups (10 lb db, ab mat, with feet under chair)
0:30 rest

Good workout for a Friday. I can definitely tell that I’ve been working out for quite some time now, as I know when I started this (back in Dec) so much of this I could not even do! Now, I try to push to see how much weight I really can use.

Now my body can rest for 2 days 🙂

Have a great weekend everyone! See you all on Monday!

 

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