I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.
Warm-up
- Straight-arm Plank
- 5 Push-ups
- Arm Circles
- Shoulder opener up against wall
- 10 BTN Shoulder Press (45#)
- 10 Push Press (45#)
- 5 Shoulder Press (45#)
- 5 Explosive Push Press (45#)
Push Press
- 3×95#
- 3×135#
- 2x3x165#
- 2x3x175#
- 3×185#
- 2×200#
- 2×215#
- 1×225#
- 1×230#
- 1×240# (PR)
BOOM! Another PR this week. Happy ThanksGAINing!
Snatch High Pulls
- 3×95#
- 3×135#
- 3×155#
- 3×175#
- 3×195#
- 3×215#
Hadn’t done those in forever.
Then right into the 10am class.
Warm-up
- Jog
- Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
- Partner Shuttle Sprints
- Jog
- Stretch
We split up into teams of 3.
5:00 AMRAP
1-2-3-4…
- Deadlifts (143#)
- HSPU
First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.
7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.
- 7 T2B
- 6 Thrusters (45#)
- 5 Plate Snatches (45#)
I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.
