CrossFit Totals

1rm Back Squat
1rm Shoulder Press
1rm Deadlift

Pleased given that it's only been alittle more than 3 months to recover from the broken vertebrae.

BS-350#, PR is 360
SP-150#, PR is 165
DL-315# stopped there. First time DL in almost 2 months. Time will tell if even that was a good idea to return with CF Totals.

CFT=815, last time was 865. All things considered, not a bad day for me. Can't wait to be back to 100%. SOOOO impatient.

1 Mile Run
50 Burpees
Rest 2 minutes
50 Burpees
1 Mile Run

Strength:
4 x 6-8 reps of back squat, increasing weight

WOD:
3 rounds
50 double unders
21 kettlebell swings

12 pull ups

Back squat
245 (8) 255(8) 265 (8) 285 (6)

3 rounds

15 deadlift (60 kg)
15 wallball (14 lbs)

Partner WOD w/Haven
50 burpees
7 rounds of Cindy
21 deadlift
21 HSPU
5 rounds of Cindy
15 deadlift
15 HSPU
3 rounds of Cindy
9 deadlift
9 HSPU
50 burpees

CrossFit Totals 590!! BS PR 245 SP 85(same) DL PR 260
plus 1000 m row-4:13

CrossFit Totals

275 BS PR

375 DL PR

145 SP PR

Pr'd everything. Woo!

Still weak for my weight, but Rome wasn't built in a day.

Thrusters 95lbs
5 mins AMRAP
22

Then
Burpee and Pull-ups
5 mins AMRAP
25

Then
Wall balls
5 mins AMRAP
50

Eilinen/

Kevyttä hikeä ja pikkusuolaista.

EMOM 20
1 min : 8 VAPU
2 min : 6 etukyykkyä
3 min : 15 vatsaa
4 min : 10 reverse hyper
5 min : 5 raakatempaus

• kehonhuoltoa

Find your max in 10min.