Hamstrings are FRIED from this past Fri/Sat so I will probably give my legs a break Monday. Usually on Max weeks I like to max on Squat and Snatch on Monday but this week I think Ill wait till Tuesday. Im gonna go ahead and post up the wods that I have planned for Mon and Tues just in case my legs recover quicker than I expect them too and I end up squatting on Mon.
Monday- A- 3 attempts at Max Bench press-220, 225 (pr), 230 (f)- 225 is a pr since starting crossfit!
B- 10 min ring hspu practice- couldnt even get up on the rings, did negatives on paralletes and felt good on those but need alot of work on the rings
C- 5 Rounds- 20 ring dips, 15 ghd sit ups with 20# med ball (ball touches floor at bottom and pad at top), 10 pull ups- 12:11, ghd's werent nearly as hard as I thought they would be with the med ball, pu's ub, making progress on butterfly kip
D- Minimum 15 min mobility work- done
Tuesday- A- 3 attempts at Max Squat Snatch- 135, 140 (pr), 145 (10 pound pr!)- making progress on these but still have a long way to go, felt loose after Junk Yard Dog warm up and Burgener
B- 3 attempts at Max Squat- 275, 290(f), 285(f)- left hip flexor got tight on all squats over 225#, couldnt explode from the bottom of the squat
C- 4 sets each for time- Row 200 m, 10 2:1 wall ball (20# ball), 10 box jumps (24"), rest 3:30 b/t
sets- 1:32, 1:47, 2:00, 2:11- subbed out burpees for the box jumps due to right calf pain, tough intervals, legs blew up on the 2:1's
D- Minimum 15 min mobility work- done
What time will you be there tomorrow hughey?
ReplyDelete9 am bro, would love to train with you!
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