1. Back squat: work up to a heavy single
*12:00 cap*
2. WOD
3 rounds for quality:
5 back squat @ 75-85% of heavy single
5+5 SL DB RDL
3. Plyos:
4 rounds of...
SL box jumps X3+3
*Take off on 1 foot, land on 2 feet*
Front + back cone hops X5+5
Post loads to comments:
1. 235# (PR)
ReplyDelete2. 190#/30#
3. No cone (worked on balance).
245# (PR!!)
ReplyDelete175#/35#
Back squat 225-255-275-300-300. Did 300 twice. Did not like the feel of the first one, the second attempt was at parralell so I'll take that. I took a video of each attempt because it is a. I lessons for me. It's twice what I could lift since starting crossfit.
ReplyDeleteI had to change the rest of the workout to work on some things and equipment limitations.
Sprints 200m 8 rounds 1 every 2 minutes.
KB bicep curls 35# did these because my arms look weird to me and need Balance. 8-6-6-6 reps.
I'm protecting my right wrist for the next 2 weeks. It really hurts so Fridays wod is a no go for me. I'll have to adjust it.
Hate mobile.
DeleteLesson in the first paragraph should have read milestone
275# (First PR) Never really maxed out before.
ReplyDelete165#/30#
235#
ReplyDelete