Wednesday, April 17, 2024
Lavender Haze
Metcon:
AMRAP 27
20 Cal Bike
30 Wallballs 20/14lbs
20 Alt. Front Rack Lunges 95/65lbs
60 Double Unders
20 Deadlifts 95/65lbs
Accessory Work:
Every 2:30 for 6 Rounds
Bench Press 5-5-4-4-3-3
-Start at 70% and add load each round
Mobility:
3 min calf smash per side
3 min hamstring smash per side
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Danielle Sherman
CrossFit Saol
Last day in Ohio. Can’t wait to get some of our CFGB workouts in this week!
Clean & front squat complex. AMRAPS with PP, box jump, DB snatch and rowing.
13
0
David Rueckl
3 rounds plus 9 wallballs
Started with crossovers and went to singles, 30# dumbbells for lunges, 95# deadlifts, 20# wallball.
Showed up and moved forward 30’
12
0
Joe Nygren
3 rds + 1 min dub effort
Swapped 60 dubs for 1 min worth of attempts (trips)
11
1
I feel you on the dubs, man 😂
Liz LeCaptain
3 + 10 cals + bathroom break | elevated single leg squats instead of lunges
Bench Press with coffee chat
11
0
Megan Johnson
3 + 15 cals on the bike. Back rack lunges instead of front, 1 min of DU practice.
Got 10 unbroken dubs, new max 🥳
3
0
Pamela Gehl
2 + 16 cals bike
55# barbell, 10lb wallball. Showed up and moved for 27 minutes.
Benchpress 65#-80#
12
0
Pauly VanderKelen
4x12 45 Degree Incline Bench Press with 65# dumbbells alternating with 4x12 BOBBR @ 145#
4x15 Strict GHD Sit-Ups alternating with 4x12 Chest Fly @ 55#.
1
0
Roxanna Miller
3 rounds + 7 WB
started with DU, but switched to singles halfway through first round; RX weight for all
1
0
Theresa Rosenquist
EZ Day - Jus 'cuz...
...lack of sleep & food. Just got in my own head...100 cal bike -> 4x{EZ 250m row + mobility/abs. Shoulder PT.
0
0