Well, Graham decided he wasn’t going to nap so he joined me in the garage for this one.
Every 3:00 for 15:00:
10 Back Squats (185#)
I finished the squats around :30-:35 seconds each round. Then, I was done with the Sprint by 1:00-1:05. Overall, felt manageable. I probably would’ve done 205# maybe, but this definitely hit the desired sprint stimulus.
Finished off with this:
EMOM for 10 min alternating between:
10 Strict Pull-ups
10 Strict Ring Dips
Had to break up the last 3 rounds of each movement. Got tough!
Still no baby yet! Yesterday was the official due date. We have a doctor appointment scheduled for later today. Given that the baby is going to come any moment now, I’m cherishing the workouts while I can still get them in.
I roped Zach into coming to the gym with me to knock out this week’s Monster Mash series from CrossFit Linchpin. We started around 10:45AM.
7 rounds of:
7 Burpee Box Jump Overs, 24″
3 Bar Muscle-ups
2 rounds of:
35 Med Ball Cleans, 20 lbs
15 Push Jerks, 115 lbs
3 rounds of:
25 Kettlebell Swings, 53 lbs
15 Ring Dips
I’m not sure if it was because of the order, but these definitely progressed from most to least favorite! I was pretty out of gas by the final piece. Rested 5 minutes between pieces.
Headed into the 4:30PM class today for Eliza-plus! Reading my buddy Nick’s notes of his workout gave me a solid strategy going in. Move through the cleans as fast as possible and break up the dips into 3’s from the very start.
Power Clean (135/95)
Time: 12:36 Rx
Roughly 4 minutes off my fastest Elizabeth time so far. I did sets of 5-7 of cleans and then broke up the dips into 3’s from the start. Dips were definitely suffering by the very end!
10 Hang Power Snatch (125/85)
15 Ring Dips
20 Wall ball(20/14)
400 M Run
I ended up scaling the snatch weight to 115# to make sure I could get in under the time cap. I ended up going unbroken on the first two sets then 7/3 on the last set. Ring dips were 10/5 then 6/5/4 on the last two. WBs were unbroken then 11/9 on the last two sets.