The workout gets really real with the Sumo Deadlift Highpulls and the front squats.

7am CrossFit, this was a brutal workout.

59 Hang Power Snatches l
50 Push Presses
50 Sumo Deadlift Highpulls
50 Front Squats

How do you get through 200 lifts in less than 16 minutes, one at a time.

#MaxEffort #AndersonFrontSquat, here for 205, 215, and the 225 PR, and backdowns of 175x2x5. Then we've got snatch-grip #highPulls for 175x10 and 11. Following this up with Nordic curls and reverse Nordic mobility (trying to get used to seiza/hero-pose positioning in order to do the full shebang).

I had my eye on this workout and knew after doing it twice before exactly what I needed to do to it well.

100 Hang Power Cleans
100 Push Presses
100 Sumo Deadlift Highpulls
100 Front Squats
- All at 45lb barbell

Damn right I'm awesome, I set a new PR of 17:15!!

Siouxsie 'n #powerCleans here on the first pull day of the modified PPL. Lots of #rows coming up, but first #highPulls and a circumstantial second session of #barbellCurl, and after rows I cap it off with the more forearm-centric work of #reverseCurls as well as finger and #wristCurls.

First time trying #MaxEffort on these snatch-grip #highPulls, here for 215 and 225. Then it was backdowns of 175x8 and 10.

Followed that up with snatch-grip #highPulls for 195x2x5.

I wanted to differentiate this part of my max #squats rotation a bit, so I switched to #MaxEffortMethod on the #AndersonFrontSquat for 185 and 205 with 155x2x5 backdown. I'd been wanting to get #frontSquat back and even took the the opportunity to bring in #highPulls (185 for 3 sets up to 8 reps).

#powerCleans, #highPulls, and then flys and curls on rings today. Tomorrow I finish out the microcycle with mostly overhead work and heavy squats. So far so good on this second round of the new protocol, then I have to decide on whether to take one or two days rest before my bench and deads day.