Workouts

Invictus Lifting
Every 2 mins for 12 mins
Hang snatch (from mid thigh) + snatch at 80-85%

3 sets of 8 reps pause deadlifts at 60%
*Pause 2-3 seconds at the knee on the way up, then stand all the way up, and repeat
Rest 2 mins between sets

3 sets of 8 reps back squats @75%
I had to do these from the floor, so I would clean 135 pounds, then Emily would run around to each side of the bar adding weight to get me to 315. It definitely made the squats harder!

Accumulate 1000 meters of swimming with a partner
*Only one person working at at time

Campground Lunge Challenge
Pickup an odd object and lunge for 1000 meters
This one took me 36 minutes and about 950 lunges to complete. Ouch!

The Campground Lunge Challenge is complete! Here are the stats… – 950 lunges’ish – Almost exactly 1000 meters (I wore a Garmin) – I carried a 25 pound plate (mostly at my side) – It was a little over 36 minutes of straight lunging – I’m still able to walk – I lunges the whole paved area of the campground minus a little area reserved for tents – Only 3 people said hi to me, and most wouldn’t even make eye contact 🙁 I’ll keep you posted on my soreness… I also did the @Crossfitinvictus strength and a swim today 😳

A post shared by Joe Bauer (@allaroundjoe) on Jul 2, 2018 at 6:26pm PDT

RomWod

What a great day of activity! We’ll see what tomorrow brings!

Power cleans 3-3-3-1-1-1

10 minute AMRAP of:
20 kettle bell goblet squats @70/53
50 foot handstand walk*
50 double unders with RPM Scout heavy rope
*Do handstand walks on uneven surface like grass or put a few plates on the floor to walk over.

Swim 100m x 3
Rest as needed

This was a really fun day of working out!

You should do the cleans heavy with no more than 3 seconds between reps.

The weight for the goblet squats should be such that you do all rounds unbroken. They might slow, but that’s ok.

5 rounds of:
20 American kettlebell swings at 70
10 overhead walking right arm kettlebell lunges
10 overhead walking left arm kettlebell lunges
10 right arm kettlebell shoulder to overhead at 53
10 left arm kettlebell shoulder to overhead

This was a fun workout that I did in a Starbucks parking lot outside of Fresno California. I followed by showing in the same parking lot :-).

Strength
5 sets of 12 towel deadlifts
*Wrap a t shirt or towel around the barbell
Rest as needed

3 sets of 3 deadlifts at 70% of 1RM
Rest as needed

Conditioning
21 – 15 – 9
Hang power cleans @135/95
Burpees

After doing the CrossFit workout Murph yesterday, plus a 4 mile hike/trail run our bodies were a little drained. Oh, it’s also 90 plus degrees outside for most of the day.