100-130%

6x 1min AMRAP/ 1 min lepo
5 front squat
5 Burbee

3 Rounds for Quality

Perform 3 rounds for quality

1 min ring push up
1 min hollow rock
1 min handstand hold
1 min rope climb
1 min hanging

1 min rest

http://crossfitsouthie.com/triple-tabata

Strength
Back Squat
3-3-3-3-3

WOD
Tabata Thrusters (95/65)
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Burpees

Level 2 (75,55) <== @ 3 - 8 - 4
Level 1 (65,35)

Your score is the lowest number of reps for one interval for each exercise.

Notes
Something's been wrong with my squats recently. I 3R-maxed at 225 a month or two ago, and today, I was having trouble with 205. It might be a product of dehydration, not focusing on squats, mental blocks, etc. I really hope it isn't being caused by muscle loss due to the diet. I should try to emphasize squats more without dramatically changing the diet to see if I can correct it.

Thrusters hurt more than normal today, even though I spent some time stretching. I should try wrist wraps, changing shoulder position a bit, and maybe stretching again pre-WOD.

7-5-3:
Thrusters

EMOMx9
Minute 1: Max Pull-ups
Minute 2: Max burpees in 30 seconds
Minute 3: 12 unbroken TTB

5 x 5

Front squat

12-18 @ 82-88%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 4-6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 12-18 reps with target weight in as few sets as possible.

A: Ring pull ups pronated 3xMax
B: SA Kb rows 2set/arm
C: DB pommel raise 2set/arm
D: SA db koncentrations curl 2set/arm
E: DB biceps curls 1xMax

pushpressei, heilautushyppyi