Current companions
Warm Up
3 barbell complexes (45,65,85)
3 rounds of:
squat jumps x 5
pushups x 10
situps x 15
swings x 10
pullups x 5
Work
Section 1
For Power:
Front Squat 10-8-6-4-2 relative to current 1rm
10 / 50%
8 / 60%
6 / 70%
4 / 80%
2 / 90%
Section 2
For time:
25-20-15-10-5
53lb swings
24" box jumps
Pullups
Double Unders
Extra
max reps of ohs with focus on form and technique with the bar only
Crossfit total
ReplyDelete775
dl = 365
sp = 135
bs = 275
disappointed in the dl, content but not ecstatic about the other two.
front squat for 5rm:
ReplyDeleteclint. 172bw. 195pr
shoulder press practice:
i hadn't done that movement since my shoulder injury in mid august. managed 115 but 135 went nowhere. it felt like 170 did when i pr'd last summer at 165. if i wasn't 100% sure i know how to add i wouldn't believe i could have ever done that.
Patrick-
that looks like a really good starting point on all 3 Patrick. you should be pretty happy based on very little focus on any of those lifts. with some focus i'm sure you could get 30-40 added to your dead, 20 to the squat, and 10 to the press.