Paintathon

Spent all day painting yesterday so didn’t get in a workout. Made sure to get it in today at 10am.

Warm-up

  • 3:00 BikeErg (1,550m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1-1×195

Weightlifting

E20S – 12:00

  • 1 Clean (205#)

My back is pretty tight from yesterday, so I wanted to be careful with the load. It felt solid.

Midline

2 Rounds

  • 10/10 Banded Rotations & Holds (blue)
  • 10/10/10/10/10 MB Toss Series (20#)

Conditioning

20:00 AMRAP – Partner

  • 40 Single Arm DB Lunges (50/35#)
  • 20 Burpees over the Bar
  • 20 Single Arm Box Step Overs (24/20″, 50/35#)

B and I split the reps down the middle all the way. Since it was a single dumbbell for the lunges, we decided to do 10/10 instead of alternating legs each rep. It was a nice change. My burpees felt quick. I switched hands with the dumbbell after five step-ups. I started and we got through 5+37.

Off to help with more painting and electrical work.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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