Go For 40

Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.

Warm-up

  • 400m Row
  • Empty Bar
    • 15 Back Squats
    • 10 Good Mornings
    • 10 Clean Shrugs
    • 10 Muscle Cleans
    • 5 Squat Cleans
    • 10 Snatch High Pulls
    • 10 Muscles Snatches
    • 5 Squat Snatches

40:00 Running Clock

All we had out before starting the clock was our barbell.

  • Beginning @ 0:00…
    • 30 Burpees (1:28)
    • 3RM Hang Squat Clean
      • 3×135#
      • 3×185#
      • 3×205#
      • 2×225# – Lost grip on 3rd rep during the pull 😦
  • Beginning @ 10:00…
    • 30 Burpees (1:38)
    • 3RM UB Hang Squat Snatch
      • 3×95#
      • 3×135#
      • 3×155#
  • Beginning @ 20:00…
    • 30 Burpees (1:32)
    • 1RM Thruster
      • 155#
      • 185#
      • 215#
      • 235#
      • 245# (PR)
  • Beginning @ 30:00…
    • 10:00 AMRAP of “Cindy” (9 + 24)
      • 5 Pull-ups
      • 10 Push-ups
      • 15 Air Squats

This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.

Played a little beach volleyball after.