Finish the Week – CrossFit

Can’t believe it’s Friday already – the weeks seem to fly by…
Ok this is going to be a terrible workout – there were only 8 of us there today.

General Warm up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 rounds
5 burpee broad jumps
10 kettlebell switch swings, light
0:30/0:30 kettlebell calf stretch

Skill and Build Up
Pistol Progression
10 close stance squat, pause slightly in bottom
3/3 stagger stance squat
3/3 leg crossed behind
6 pistols, alternating (place heel on plate or squat to a box if needed)

Clean and Jerk Warm-Up
5 front squats
5 push press
3 hang power cleans
3 hang squat cleans
3 push jerks
3 power clean + push jerk
3 squat clean + split jerk
*with empty barbell

Build Up
2 Rounds
3 box jumps or step-ups (20″ box step-ups)
3 clean and jerks (35# = 45# = 55#)
6 pistol, alternating (20″ box step-ups with 14# med ball)

“20.4” (20:00)
for time

30 box jumps (24″/20″) (I did 25 box step ups with 20″ box)
15 clean and jerks (95/65) (35# bar)
30 box jumps (I did 25 box step ups with 20″ box)
15 clean and jerks (35# + 5lb + 5lb = 45#)
30 box jumps (I did 25 box step ups with 20″ box)
10 clean and jerks (35# + 5lb + 5lb = 45#)
30 single-leg squats (I did 15 box step ups 20″ box with a 14# med ball – then 10 without the weight)
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks
*compare to 11/1/19

As you can see above, I could only make it through just over half of the workout in 20:00.
Those 20″ step ups were very tough for me. It’s really hard to step-up that high.

Ok, I tried to tell Matt it was too high – he was like “what, you’ve never told me anything like that before. someone give T a covid test – she must have a fever!”

Ok – he was right….I could do them I just thought I couldn’t and I thought I would die…and they only took FOREVER to do…. no way I could do 30 each time)

Now to go home, shower, eat some breakfast and do stuff around the house today. No school today! Mid-term break. Nice to have the day off – now let’s hope I’m productive and get things done I want to.

Have a good day and a good weekend! see you on Monday!


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