Home Gym
1300
Warm Up
Foam Roll
Crossover Symmetry
Burgener Warm Up - shortened
Weightlifting
Take 12:00 to Work up to a Max
1 Power Clean + 2 Hang Power Clean + 1 Power Clean
*Complex must be unbroken
I worked up from 65-85-105-115-125# and had a little more in the tank
Strength
15:00 EMOM
Min1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM Deadlift
Min 2: 5 Bench Press, starting @ 75%, increase to max
Min 3: Rest
I skipped the bench press and turned this into a 10 minute EMOM. I used 135# and could have gone heavier.
QuickFit
EMOM 20
Min 1: 30 Steps Walking Lunge
Min 2: 20 Ring Rows
Min 3: 15 Burpees
Min 4: Rest
I scaled reps to 20 alt lunges, 12 ring rows and 6 burpees. The lunges took nearly the full minute and the other two movements were around 30 seconds. This was a fun little workout.
I put my CFG membership on hold and took the programming from Vintage Crossfit. I will be working from home through 12/12/2022 and then will have the holidays. I am looking forward to establishing my own programming again. I do enjoy looking at main site, Vintage Crossfit, Crossfit Linchpin and others.
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