sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: 2 rounds<br>- 10 banded pass overs<br>- 10 manmakers</p><p>Warm up: 8 min AMRAP<br>- 3 power snatch (empty bar, 15 kg)<br>- 3 2" pause front suqat (emtpy bar, 15 kg)<br>- 10 deadbugs<br>- 4 up-downs<br>- 8 box step ups</p><p>Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) <a href="https://fedi.kcore.org/tags/PauseFrontSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PauseFrontSquat</span></a> <a href="https://fedi.kcore.org/tags/FrontSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FrontSquat</span></a><br>- 35 kg<br>- 36 kg<br>- 37 kg<br>- 38 kg<br>- 39 kg<br>- 40 kg</p><p>Workout: Camaro (scaled to)<br>- 2 rounds:<br> - 15 power snatch (empty 15 kg bar)<br> - 15 bar facing burpees<br> - Finished in 4:37<br>- At minute 6: 2 rounds:<br> - 12 overhead squats (empty 15 kg bar)<br> - 12 burpee box step overs (20 in)<br> - Finished in 4:26<br>- At minute 12: 2 rounds:<br> - 10 squat snatch (emtpy 15 kg bar)<br> - 10 burpee box get over (24 in)<br> - Finished in 4:55</p><p>Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo &amp; scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>