Tuesday CrossFit

Ok it’s pretty cold to get up this early and actually go outside to get to class.

General Warm Up
2 rounds
1:30 row or bike (bike)
5 squat with feet together
5 wide stance squats
5 air squats
5 push-up to down dog
5 beat swings
0:20 bar hang, supinated grip (can’t really hang for that long but did a few seconds and then tip toes to ground)

Skill and Build Up
Clean and Jerk Prep
5 hang muscle cleans
5 front squats
5 push press
5 hang squat cleans
5 push jerks
5 squat clean + push jerk

Build Up
2 rounds
3 squat clean + push jerk (35# bar + 2.5 + 2.5 = 40#; 35# bar + 5 + 5 = 45#)
3 pull-ups
3 push ups
3 air squats

Workout (27:00 includes part 1 and park 2)

AMRAP 20:00
1 squat clean and push jerk (135lbs/95lbs) (45#)
5 pull ups (band assisted)
10 push ups (10 each time — after 5 had to rest — knees on the ground)
15 squats
*at 0:00/5:00/10:00/15:00 25cal/20cal bike or row (biked 15cal each time)
So after biking the first time, I got through 1 complete round plus the squat clean and push jerk — all other rounds I started with pull-ups after the bike ride

Strength/Power – Workout Part 2
Clean and Jerk Weightlifting
take until timer hits 27:00 to find a heavy single on the squat clean and push jerk
35# + 5 + 2.5 + 5 + 2.5 = 50#
35# + 10 + 10 = 55#
35# + 10 + 2.5 + 10 + 2.5 = 60#
35# + 10 + 5 + 10 + 5 = 65#
this may have been a PR because I think I have only done like 55# but I’m not really sure and having a hard time locating the last time I did these.

Another workout in the books – now home to shower and get to work 🙂
Tonight is our first basketball game – can’t wait to watch the girls play!!

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