Strength
On a 15 minute clock, build to a heavy-ish 10 rep back squat.
I built to 225#.
Metcon
3 rounds for time:
Time: 5:33 Rx
Front squats were all unbroken. T2B were 7-7-6 for the first two sets and then I fell apart on the last set 😦 5-4-3-2-2-2-2).
Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.
Strength
E2MOM for 10 minutes:
2 snatches + 1 hang snatch
No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.
Then, I did some back squats:
I based all of the percentages off of 300#.
Conditioning
For time:
30 muscle-ups
Kicker: Each time you come off the rings, perform 3 power cleans at 135#.
Time: 10:43
I went 5 and 4 for the first two sets. 3s the rest of the way.
Core
3 sets of:
1x 5-position snatch halting deadlift*
All done at 155#
*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.
Joined the noon class for a deloading squat day and a burn-y little metcon. Feeling pretty beat up after this week. Excited for a chill day tomorrow.
Strength
Back Squat (Deload-ish)
Reps felt really solid the entire time. Didn’t feel like I was in trouble or anything.
Metcon
9 minute AMRAP:
The last hang power clean of each set could go straight into the squat, which I did on every round. Ended up getting 9+5, and I was moving as quickly as possible the entire time.
Squatting today! We’ve been working on a strength cycle so I was excited to see what I could hit.
Started with a general warm-up. Then, progressed into:
Back Squat
My lifetime PR is 325# during a CrossFit Total back in 12/2017. I’m not sure how on earth I ever hit that, but I was happy with 305# today.
Metcon
30-20-10 reps of:
Kettlebell Swing, 53 lbs
Burpee
This one was a burner. Ideally, it would be gas pedal down the whole way. I ended up taking a breather during my set of 20 burpees. Otherwise, I went as fast as possible. Time was 5:49.
Strength
Back Squat – 5×1 at 2/0/x/1 tempo. Went all five sets at 285#.
Metcon
9 minute AMRAP:
9 Back Squats (155# – Taken from floor)
21 Unbroken Double Unders
Result: 8 Rx
Joined the noon class again for the fifth or sixth week of our squatting cycle.
Strength
Back Squat
295 felt a bit harder than it should have! Back and hammies are still pretty sore from deadlifts the other day.
Metcon
“Speed Demon”
3 rounds for time:
30 DB Squats (#35/25)
30 Up Downs
Time: 5:34 Rx
Legs were burnin but tried to push the pace as much as possible!
Got after it with the noon class today.
Strength
20 minutes to build to a 2-rep max on Back Squat.
I went:
135×5
165×2
185×2
225×2
275×2
295×2
305×2 (f – got 1)
I was pretty happy with the 295#. Not too bad considering I haven’t squatted heavy in 3 months.
Conditioning
“Give”
12 minute AMRAP of:
3-6-9-12…
T2B
Thruster (95)
Box Jump (24″)
I went unbroken on everything until 12. Then, I started breaking the T2B and thruster into two sets. On the round of 18, I had to break them both into three sets. Finished with 18+3 Rx.
