1-17-25

F3 workout

1min max push ups

44 ub

1min max sit ups

34 ub

Partner wod

100 kb goblet squats 35#

200 kb Russian twist

200 kb sit ups

Partner: Eric

Crossfit

Wod

Open 19.3

10min cap

200 ft single db overhead walking lunge 50#

50 single db box step ups, 24"

50 strict hspu

200 ft hs walks

Timecap: finished 12 hspu as 3, 2, 2, 1,1,1,1,1.

Lunges no problem. Bjo 25 ub each hand.

At timecard stopped hspu and went to hs walks. Awful today. Did 200 ft then 38 push ups. Finished at 21:17.

1-15-25

Back rack reverse lunges

5x10

Bb

95

115

135

135

10min emom in same minute

5 bar facing burpees

5 clean and jerk 135#

I did 8 sets within time.

9th set i completed 1 clean and jerk at cap. Just kept going and finished 10th round at 10:59.

1-12-25

Leg day

3 sets

12 banded landmine rdl w 3 sec negative, green band

Into

16 walking lunges

Front squat

20 light mummy 55#

5 bottom half into 5 full x3 75#

Same 95#

10 heavtbw 3 sec negative 115#

20 drop 20% last weight 95#

3 sets

15 banded kneeling dbl kb front rack hip thrusts w 3 sec negative,  green band w 35# kbs

Wod

10 cal ski

15 burpees

10 cal ski 

Rest 1 min

20 cal bike

15 burpees

20cal bike

Rest 1min

30 cal.ski

15 burpees

30cal ski

Time: 12:45