Home Gym
1330
Warm Up
Hip Hammy
Wrist Mobility
PVC Pass Throughs
abbreviated Burgener warm-up
Comptrain Barbell warm-up
Kip Swings
Scap Pull-ups
Metcon Intervals
Every 4 minutes for 32 minutes (8) sets
400 m run
3 Power Clean
3 Pull-ups
This was a pretty good workout for me. The runs were taking me 2:20-2:25. I used relatively light weight for the power cleans and went 24/24. The pull-ups went really well and I could do 3 strict pull-ups unbroken each set. I had around 45 seconds rest between rounds. I used 95# for the first set and 105# for subsequent sets. 2490# (24/24)
Programming was from Crossfit Golden for 11.16.20
I put my gym back together after painting the back wall. While the paint jo leaves a bit to be desired, the new space is awesome.
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