CrossFit Total @1pm
Squat 405-455-500PR
Press 185-205PR-210PR
Deadlift 455-475F-475F
Really happy with the squat and pleasantly surprised with the press but pretty disappointed with the deadlift. Obviously been working on squats with the programming. Could’ve been the 40 deads at 315 on Saturday but still. Time to refocus b
Invictus comp wod @230
EMOTM x 15min
High hang snatch x1
115-195
3 sets snatch high pull 1.1.1
All at 225
4 sets front squat 5-6 reps at 41×1 tempo
4 second lower, 1 second pause at bottom, explode up, 1 breath at the top
Tried all sets at 315
5-4-5-4 reps
3 rounds
7 muscle ups
14 alt reverse lunges 70lb kbs
21 ghd sit-ups
Run 400m
Rest 3 min
4:25, 4:58, 5:04
PRx3!!!
HBBS – 385
Press – 170
DL – 425
Total – 980 (so close to 1000)
Nice work tony!
CrossFit Total @1pm
Squat 405-455-500PR
Press 185-205PR-210PR
Deadlift 455-475F-475F
Really happy with the squat and pleasantly surprised with the press but pretty disappointed with the deadlift. Obviously been working on squats with the programming. Could’ve been the 40 deads at 315 on Saturday but still. Time to refocus b
Invictus comp wod @230
EMOTM x 15min
High hang snatch x1
115-195
3 sets snatch high pull 1.1.1
All at 225
4 sets front squat 5-6 reps at 41×1 tempo
4 second lower, 1 second pause at bottom, explode up, 1 breath at the top
Tried all sets at 315
5-4-5-4 reps
3 rounds
7 muscle ups
14 alt reverse lunges 70lb kbs
21 ghd sit-ups
Run 400m
Rest 3 min
4:25, 4:58, 5:04
I need a nap now…
GREAT WORK BY BOTH OF YOU!
183PR/73/223PR
squat 315
press 165
dead 425
total 905 best one yet.
875: 315, 135, 425
315, 165, 365
173-78-203