Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.
- 10 @ 45#
- 5 @ 95#
- 5 @ 135#
- 3 @ 185#
- 3 @ 215#
- 1 @ 235#
- 1 @ 255#
- 1 @ 275#
- 1 @ 285#
- 1 @ 295#
- 1 @ 305# (PR)
- 3×3 @ 215#
Back-to-back PRs with squats, back and front. Excited my squats are back!
Headed over to Survival Fitness for the 5pm…
- Work up to a MAX muscle clean & push jerk for the day
We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.
12:00 time cap, NFT but keep moving
- 15s L-sit/L-hang
- 1->10 Strict Ring Dips
I finished with about 10 seconds left.
- Buy-in: 50 American KB Swing (53# KB)
- 15 Wall Balls (20# MB, 11′ target)
- 30 DU
I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.