Over all training has been going good. Feeling stronger. Feeling beat down. My lower back has never been so tight and sore in ages. Will be taking a rest day today (June 14th 2013) as I have a small crossfit competition tomorrow that I’m doing for fun. The girl I coach was suppose to do it with her dad but her dad is out of town on business so I was talked into doing it..
Front Squat –
60%x4 – 165/75
70%x4 – 195/88.5
80%x4 – 220/100
85%x4 – 235/106.5
80%x2x4 – 220/100
Power Snatch – (% of full)
60%x3 – 115/52
65%x3 – 125/57
70%x4x3 – 135/61
Power Clean & Jerk – (% of full)
60% x (3+1) – 155/70.5
65% x (3+1) – 165/75
70% x (3+1) x 2 – 175/80
Find 1 RM Push Press
Old 1 RM
185/84
New 1RM
215/97.5
Clean High-Pull – 85% x 5×4
RDL – 85% x 5 x 5 (% of clean)
Push Press – 60%x4, 65%x4, 70% x 4 x 2
Press – 5×4
Skipped the last 4 and Opted to find a 1 RM Push Press. It’s been a while since I got it
WOD:
6 Min AMRAP
10 Wall ball sit ups (20#)
1 Gasser
Rest 2 Min
6 Min AMRAP
10 Wall balls (20#)
10 KB Swings (70#)
Result:
8 for AMRAP#1
5+3 for AMRAP#2
Not to bad for only doing metcons 2x a week. I also went unbroken on all wall balls and KB swings at 2pood (70#).
crossfitpete 