12/26/18

Went to the gym at 9:30am before our high school strength and conditioning class started to get in the main WOD for the day. Quinn joined in.

The first strength bit was overhead press.

Shoulder Press – 5×5

1×5@45
1×5@65
1×5@95
5×5@105

Then, the WOD was pretty brutal:

14 min AMRAP:

15 Cal Row
20 Box Jumps (24″)
25 KB Swings (53#)

I did the first set of KB Swings unbroken then went 15/10 on the remaining sets. Ended up getting 4+1 Rx.

12/11/17

Warm Up

500 m Row
6 Samson Stretch
6 Goblet Stretch
6 Goblet Squat
6 Cossach Squats
Shoulder Circuit
Pushup Pyramid
Any hip or ankle mobility that you need

Met Con

CrossFit Total

1RM Back squat – 20 Mins
1RM Shoulder Press – 15 Mins
1RM Deadlift – 20 Mins

5 ~ 40%
5 ~ 60%
4 ~ 75%
2 ~ 85%
1 ~ 95%
1 ~ 100%
1 ~ 100+%

Quite a day! I ended up PRing on all four lifts.

BS – 325# (30# PR)

Press – 140# (5# PR)

DL – 430# (25# PR)

Hit 895# for the total which is much better than I thought I would do. Awesome day in the gym!