Recent Blogs Posts

---

LCM
Wasn’t motivated today therefore just the following:

9 x 50 free/50 kick straight through
• kick order of: flutter, back, UW atlantis

50 right arm free, breathe left

50 left arm free, breathe right

---

11|10|19
2x12 DBBP+LPD+LP superset
2x 7 shoulder press
0.5mi on curve treadmill barefoot 4:40
5x1min work/1 min rest acid bombs on rogue airbike

---

Tuesday, 11/12/2019 CrossFit Workout

Warmup - band stretches, plyos

Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
B) Reverse lunge - 120/12, 135/12, 155/12

Conditioning -
500m row
40 squats
30 situps
20 pushups
10 pullups
3:47


Wednesday, 11/13/2019 CrossFit Workout

Warmup - rowing, barbell warmup

Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
//Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

Conditioning - 8 rounds rowing
:45 on/:15 off
:30 on/:30 off
:15 on/:45 off
314 total calories