My body is feeling a little beat up today, but planned to rest tomorrow anyway, so might as well hit it hard. Matt, Cora, Kevin, and I trained at 10:30am.
- 500m Row
- PVC Pass-thrus
- Back squat and shoulder press warm-up with light weights
Second week of the squat program, so while everyone did the 5 sets of 3 back squats around 90%, I did 4 sets of 8 with increasing weight.
10:00 EMOM MOFO
- Evens: 3 Back Squats (90% of 1RM)
- Odds: 3 Shoulder Presses (90% of 1RM)
I did my first 3 sets of back squats on time, took off the 4th round of back squats to rest for my heaviest set, and finished it on the 5th round. I had to do 8 reps each set, using 185, 205, 220, and 235. Pretty rough. On shoulder presses, 90% calls for 145#, but I don’t think that would be possible for me, so I used 135# for the first 4 sets and 140# for my final set.
This one comes from some of the CrossFit Level 1 Seminar Staff. They absolutely crushed it. I think Khalipa did it in 4:17.
- 10 Shoulder Presses
- 15 OHS
- 20 Push Presses
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats
Rx is 115/75 for this one. My time was 14:03. Great barbell work there.
Just keep moving in this one.
- 10 Jingle Jangles
- 10 V-ups
- 10 HR Push-ups
- 10 OH Walking Lunges (45/25)
I completed 7 full rounds, 10 jingle jangles, 10 v-ups, and 1 push-up for 7+21.
- Ring L-sit
- Ball Slams (15#)
I did knee tuck sits each round.
Took us about an hour and 40 minutes to complete everything today. I have a feeling the legs are going to be wrecked for a couple of days.