New Max 1 rep Bench...115lbs that is a 10lb PR. Still injured but getting better.

Crossfit TOTAL: Back Squat, Shoulder Press, Deadlift added together.

back squat - 335-365- 385
shoulder press - 155- 170 -175f
deadlift - 405-445- 475
TOTAL = 1030

Strength
Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10 pound jumps only

End #325

WOD
12 Minute AMRAP
12 Kettlebell swings (2,1.5)
12 Over the box jumps
12 Ring Dips

Level 2 (1.5,1), blue band dips

4 + 6

Ladder increasing by 3
3 burpees
run 50ft
3 squats
run 50ft

completed 24 burpees

AMRAP of
Run 200M
25 pushups

6 rounds

Bench Press 1Rep Max 245lbs

10.9.8.7.6.5.4.3.2.1.

Bench Press 185lbs
Toes to bar
Box jumps
Kb Swings 100lbs

6x4 @ 285. Legs were sore even as I started walking out of the gym

3x12 @115# Strict Press - moved to push press on about 9 of these reps. Should have gone lighter

Bench
5x5 EMOM @ 135#
5x5 EMOM @ 165#

Back squat
10x2 80% @ 285#

Deadlift
12x2 50% @ 245#

8 Rounds

Run 200m
10 Hand release push ups
10 V-ups
10 Sumo-deadlift high pulls 95/65

21:44

Happy with my time on this one. Weight felt good on the SDHP, did mostly in 6/4's.

Strength:

Deadlifts: 5x135, 5x225, 5x315, 5x355, 5x415, 5x440

Metcon 1:

50-40-3-20-10- DUs & Situps - Time: 11:30

Metcon 2

4 Rnds: 7 WBs (20lbs), 7 Burpees, 7 KBs (70lbs), 20m sled push (250lbs) - Time: 9:30