Crossfit Main
WOD
"Nicole"
AMRAP in 20 Minutes of
run 400m
Max Pull-ups
Sorry, I thought this was hillarious. A "Training Binky." There's no crying in Crossfit!
Mountain Athlete WOD
"Extreme Ugly:
Warmup: 10 minutes of TGU, 16 kg
Training: 5 rounds of
Barbell Complex, finishing weight
80 second Ab Bridge Complex (front, side, side, supine)
3 Rounds of:
HAM Drill
SAM Drill
Snatch Practice
2 comments:
The track here in KW is under repair, so no really convenient place to do this. Anyhoo, worked on running technique. Ran 1200m in 5:48 and then did a bunch of POSE drills. It's like running in a frikkin oven here in the Keys.
Did the mountain athlete thing. The BB complex was done at 95 pounds. It's crazy how much that smokes you. One complex is 6x deadlift, upright row, hang clean, front squat, push press, back squat. After about the front squat you really are sucking air.
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