Squats & Presses

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.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • Back squat and shoulder press warm-up with light weights

Strength

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.

Strength WOD

This one comes from some of the CrossFit Level 1 Seminar Staff. They absolutely crushed it. I think Khalipa did it in 4:17.

For time:

  • 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.

Conditioning WOD

Just keep moving in this one.

12:00 AMRAP

  • 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.

Finisher

Tabata Mash-up

  • 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.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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