Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
100/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
Run 400 Meters
A: 100kg DL + 17.5kg KB swings
B: 12:15. 40kg thrusters, subbed row distance for 3:30 min row @ 80% resistance.
A. 90kg 7 reps all 3 rounds and 24kg KB.
Was a bit to light on the DL. Should’ve put 100-110 on barbell at least
B. 45kg,
Subbed run vs 400m row
Time: 15:27
Almost fainted when done.
Been crossfitting “serious” for three weeks, since we got a box in town.
Only like 1 time per week max before that.
A)DL – 185/205/235-all 8reps
KBS – used 24kg
B)100# Thrusters
Time-13:20