CrossFit Total

1Rm Backsquat - 280# PR

1RM Shoulder Press - 140# PR

1RM Deadlift - 345# PR

Score is total weight of all 3 lifts. - 765# PR

Hit a PR on all 3 lifts. Probably could have added 5-10#s on each if working them individually. Right shoulder was sore from Fridays KB cleans as well. Overall real happy to hit a PR on each lift.

Shoulder press 6x3x65%

5 x 2 AHAFA front squat

Practice Handstand walk (~15-20min.)

215 - 5
250 - 5
280 - 8

Dimmel Deadlift
225 - 8
275 - 8
315 - 8

*finished with 5 x up and backs on the prowler with 30 second rest

This is my redo... I took some advice and set a pace per min 15-15-10-10-10-10-10 (13)

Open WOD 1

As Many Reps As Possible

Burpees

Jumping to touch a ring no less then 6" above your highest standing reach

*** went better this time... Improved by 16... Went from 67 to 83

For time

60 WB 20/14lbs
50 Kb alt/ single snatch 24/16kg
40 T2B
30 Pull-Ups
20 back squats @100/75kg
10 hspu

Back squat 5x5 60kg, 100kg, 110kg, 110kg, 115kg
2mins rest between sets

400m run rest 90secs
4 Rounds for time

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.
Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

B. Additional strength:
B1. Side lateral raise
8*4 2*12*2.5 kg
B2. Bicep curls
3*10*15 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Squats:
3 x 225
3 x 260
5 x 290

Partial deadlift with shrug at top:
8 x 275
8 x 315
6 x 330

Press:
3 x 100
3 x 115
3 x 135

Pull ups for assistance work