Thanx to Yankee CrossFit for making the trip to see Tasia off to Carson!
All:
A. Push Press 10rm + 2×10@90%
B. Db seated strict press (single arm) 6-8 reps each side X 5 sets each side
C. Back SqT – 10RM + 2×9@90%
D. Running clock
AMRAP 5
3 strict Hspu
6 ring dips
9 t2b
Rest 3 min
AMRAP 5
5 heavy wall balls
5 burpee touch’s
5 box jumps 24/20 * step sown
Rest 3
5 min max cal on bike
Into
7-10 min flush either bike or rower
E. Assistance Work
– 5 rds
12 weighted Situps
15 banded Scap Squeezes
15 PVC dislocates
10 inverted belly to wall shrugs
A. 135# x 10
145# x 10
155# x 8
B. 215# x 10
225# x 10
230# x 7
C. 5+5
6
60 cals
Into, 400 m light jog then right in and onto a bike for 7 min recovery bike
D. 3 rounds of accessory work done
A) 135# (finally no pain going over head)
B) No DBs and didnt want to risk over use over head
C) 225# (finally no pain squatting)
D) 5+7, 5+2, 73 cals
E) done
96 kg (1 kg increase from last week ????)
Db work done
150 kg (5 kg increase)
Metcons done
Bike 89 calories
Flush
Push press-205 across still can’t go too heavy with groin coming back
Box squats up to heavy 5
Db presses done
Metcons
6+3/6+1( had to be cautious on wb first time squatting with any weight in a WOD in 4 weeks)
5 min on airdyne done
Accessory work done
A. Push Press 140×10 + drop sets
(2lbs more from last week)
B. Squats 231×10 + drop set
(6lbs more from last week)
C. DB Strict Press with 30lb DB
D. Metcons Done
E. 5:00 Bike – 59 cals
F. 13:00 bike cool down with Jon
A. 133#. 6# more than last week
B. 220#. 4# more than last week
C. DB strict press used 30#
D. Metcons done unsure rounds
E. Bike 55cal
A. 176#
B. 50#
C.285#
D. 6+4; 6; 87 cal