Basement Gym
1100
Warm Up
PVC pass throughs
Plank - 30 sec
Clean warm-up
Strength
EMOM 8
3 touch and go power cleans
95 pounds - This went pretty well. I might have been able to go heavier, but this allowed me to move well and get back in the groove of Olympic liftiung.
Conditioning
Every 3 min for 5 sets
5 Power Clean
15 Sit-up
10 Deadlift
15 Sit-up
Intermediate Load was (165/115). I decided to stick with 95 pounds and was moving well. Rounds 1 and 2, I finished in about 2:30, but my abs were certainly feeling it. Rounds 3, 4, 5, I scaled further to 10 sit-ups and 0 sit-ups and was finishing in about 1:40. It was nice to train CrossFit again. Programming from Westbound CrossFit.
Finished with some grippers.
