A.
Front Squat
70% x 3
75% x 3
80% x 3
3RM
B.
Push Press
70% x 5
75% x 5
5RM
C.
For Time:
21 Thrusters (95 lbs/65 lbs)
21 Pull Ups
15 Thrusters (135 lbs/95 lbs)
15 Chest to Bar Pull Ups
9 Thrusters (165lbs/110 lbs)
9 Bar Muscle Ups
3 Thrusters (185 lbs/120 lbs)
3 Muscle Ups
A. 135#, 145#, 155# 170# 175#
ReplyDeleteFelt okay I could have gone a tad heavier on the squat I beleieve
B. 85#, 95# 105# 115# 3reps 115# 5 reps. I reallyneed to work on that push press. Thank you Robert and Jeff for making me try that again and get it!
C. 15:51.... my bar muscle ups really slowed me down on this one! All the thrusters felt great 21 unbroken sets of 5 for the 15 sets of 3 for the 9 and all 3 unbroken I stuck to plan and it worked :)
A: 245, 265, 280... 315
ReplyDelete* Front squats were feeling good today nice and strong! But it still irritates my left elbow and my wrists ugh lol I think I still had another 10-15 lbs in the tank.
B: 155, 165, 185
* 185 was pretty rough for a cycled set of 5 so that was good.
C: 12:11
* The hardest thing about this workout was figuring out when to break lol I was gonna do the first round unbroken but when I was hitting the pullups I broke at 15 to be safe I didn't burn out. Round of 15 I went 8/4/3 on the thrusters and 5/5/3/2 on the pullups. Round of 9 I went 3/3/3 and 2/2/1 ->
... And then went 3 on the thrusters and 1/1/1 on the MU. That was definitely a rough one!!
A. 140, 150, 160, 190
ReplyDeleteMy squats were awesome today and im finally getting all my strength back. 200 is my max front squat and i just did 190 3 times so that means that i have gotten stronger and that an attempt at a new front squat max is in order!!
B.115 125
these were ok. i dont feel very strong at these. i feel like i should be around 135 but maybe im just being too hard on myself.
C. 13:30
So when i started i had a plan with my thrusters 15-6. Well i did about 6 and i had no more strength so i broke early and was only able to get in 4-5 reps each time. When i got half way through my 15 thrusters i was dying and i was confused as to why 65# was so heavy for me...my dumb ass was doing 95# so no wonder why i was struggling! My chest 2 bars are solid, its just annoying doing singles but i get them done faster than doing 3 in a row because its so much energy wasted and i end up standing around because im out of breath. They are definitely getting much faster though and i finished pretty early today so im very happy with all of my progress and the fact that i did 95# today and finished at a decent time is so kick ass for me. This week has been such a success for me!!!
Stayed out waaaaay too late last Night here in vegas so the trip to crossfit máx effort didnt happen today!! Gonna hit up crossfit 702 in the morning for a saturday wod.
ReplyDeleteDid part C today.
ReplyDelete9:51
Just hit a PR on my snatch and I still have an aerobic base, all with being 15 lbs lighter from the middle of the open. I guess there's something to eating healthy! :)