The CrossFit Diaries: Double AMRAP, Double the Fun

After going squats on Monday, I was pumped to see dead lifts this morning. I’m not overly sore from squats on Monday (found out I had the second heaviest overall, kind of pumped about that) so getting in some quality leg work with the dead lifts was a treat. Here’s the workout for today:


5 Rounds of:

Deadlift x 3 reps (build load gradually)

Pull Up Strength Development- Choose from weighted pull up, strict pull up, or negatives+ ring row for 3-5 reps

Workout of the Day:

Complete as many rounds as possible in 5 minutes of:

10 Ring Dips

10 Lunge Steps each leg

rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

10 Pull Ups

10 Goblet Squats

The dead lifts I worked up to 345 lb, which was a solid, comfortable weight for the day. Nothing too much, but enough  that it will give me a strong foundation to build off of. The pull-ups continue to be a bane to my existence, but I can feel them getting better. I’m excited that these Wednesdays will be similar to help me build the strength up in my pull-ups and dead lift (much like Mondays will help with squats).

The WOD portion was actually really solid as well. I started on the pull up and goblet squat set. I was able to get two rounds of kipping pull-ups in and then had to switch to band assisted pull-ups for the last one, plus a partial assisted and then ring rows for round 4.  Solid work and I felt good. The 5 minute break between the two was helpful as well. For the second AMRAP I knocked out 2 sets of 10 ring dips with no band and then another three assisted. Overall I can feel my arms getting a little jelly like today and I know all the pull-up work is going to help.

Overall still feeling great. I officially put my goals on the “Goal Board” in the gym so that it’s official. 10 strict pull-ups by Thanksgiving (very achievable) and down to 240 lb by February (aggressive, but we’ll see). Overall feeling good and looking forward to Friday, which is the baseline start for the holiday challenge. We’ll see what it is.

Stay classy.


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