Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 10/24/22 Compare to 6/14/22 Compare to 4/13/22

Workout 20 min AMRAP 2 Rounds of “Cindy” 12/9 cal Bike “Cindy” is 5 pull ups, 10 push ups, 15 air squats

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away [...]

Workout CrossFit Open 20.5 (scaled) For time, partitioned any way 40 Pull ups 80 cal Row 120 Wall balls (20/14) *20 min time cap

Strength A1 - Back squat -Build to a Heavy 5 and repeat 2-3x A2 - Standing broad jumps^ - 3 x 5 ^Walk back to [...]

Strength A1 - Snatch Grip Deadlift -Build to a Heavy 5 and repeat 2-3x A2 - Straight leg hip abduction - 3 x 10 Workout [...]

Workout “Elizabeth” 21-15-9 Cleans (135/95) Dips *12 min time cap* **Completed as 21 cleans, 21 dips; 15 cleans, 15 dips; 9 cleans, 9 dips.   [...]

Strength A1 - Floor Press - Build to a heavy 5 reps, then repeat that weight another 2-3x A2 - KB pullover - 3 x [...]

Strength A1 - Hang power snatch - Build to a heavy 3 reps and repeat 2-3x A2 - Heel elevated goblet squats, tempo 31x1 - [...]

REST DAY! Get outside and do something fun. Maybe enjoy some kombucha, like Coach Jen. Or just relax! Yoga at 10am. Gainz Club at [...]