Insanely hard upper body workout today

#CrossFit #Garmin #PowerClean

Today's #Workout

Mobility: Banded 7s

Warm up: 7 min AMRAP
- 5 roll & reach
- 3 inchworm
- 3 (muscle clean + strict press)
- 2 (hang power clean + push press)
- 1 (power clean + push jerk)

Strength: #PowerClean #HangPowerClean #PushJerk
- 10 EMOM: 1 power clean + 1 hang power clean + 1 push jerk (stayed at 30 kg througout)
- 3x3 tall jerk balance (empty barbell)

Workout: "Talladega Nights" #TalladegaNights For time (time cap 14 min, goal 7-10),
- did the beginners / scaled version because *hands in air* hamstring reasons: 30 - 20 - 10
- ab-mat sit ups
- box step ups (20 in)
Finished in 7:13

I did not hurt my wrist more in the strength bit, nor did I hurt my hamstring more in the other bits. I went & I did what I could, so success!

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press

Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog

Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg

Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)

Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead

Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PowerClean #HangSquatClean #PushJerk

Best Compound Exercises for Traps 💪

👉 These exercises not only build strong, well-defined traps but also contribute to overall strength and functional fitness. 👈

Deadlifts 🏋️

Barbell Rows 🏋️

Overhead Press 🏋️

Power Clean 🏋️

Farmer Carry 🏋️

#compound #workout #exercises #traps #strength #functionalfitness #deadlifts #barbellrows #overheadpress #powerclean #farmercarry #onlinecoach #onlinepersonaltrainer