Well, it’s already Friday. Weeks seem to go by so quickly.

Who will be working out this morning? Bob, Dave, Jeff, Lacey, and me.
Didn’t’ see Grace today. Amazing how a 50-year-old can get up early and workout but an 18 year can’t because they are tired and need sleep. What??? I don’t get it. 18-year-olds are supposed to have more energy than a 50-year-old!!

General Warm-Up
2 rounds
150 single unders (bike 1:45)
0:30 plank to wall press (first one I could only get one hand on wall; second one I actually got both hands on the wall and held it for the full 30 seconds!!)
0:30 barbell overhead hold (10 lb db set)
0:30/0:30 Samson stretch

Skill and Build Up
Push Press and Push Jerk Combo Progression (10 db set)
3 dip and hold
3 dip and drive fast
5 push press
5 lands
5 push jerks

Build Up
3 sets
3 push press + 3 push jerks
3 broad jumps

Workout
Every 3:00 for 15:00 (5 sets) (could only use the 10lb set today)
5 push press + 5 push jerks
30 ft broad jump in as few jumps as possible

Dumbbells
5-7 dumbbell push press + 5-7 dumbbell push jerks
30 ft broad jump

Workout 2
3 rounds
0:00-1:00 = 3 rope climbs
1:00-2:00 = 60 double unders
2:00-4:00 = 400m run

Minimal equipment
3 rounds
0:00 -1:00 = 10 db bent over rows (10 with pause at top)
1:00-2:00 = 60 double unders (75 singles, 105 singles, 65 singles)
2:00-4:00 = 400m run (bike 1:40)

Good workout – I’m VERY sweaty. Now, off to shower, get a haircut and go to work.

Hae a nice weekend everyone!!

This entry was posted on August 7, 2020 at 6:27 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.