Quick note – those completing in the Tri State Throwdown Saturday may have slightly adjusted training today and throughout the week
A. Squat snatch, 4-6 x 1 @ 83-93% 1RM – crisp reps more important than load; begin a rep every :90
B. Back squat, 2-2-1-1, 22X1; 2:00-3:00 rest
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For 18:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
Post results to comments.
A. Back squat, 5-5-5 deload, 3211; 3:00 rest
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For 28:00:
1st: 6 strict CTB pull-ups
2nd: 6 med ball bear hug squats, 75
3rd: :30 row easy
4th: :30 Assault Bike easy
A. 100-110-120
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complete
A. 65-75-85 a few more reps at lighter weight. Getting down lower, quicker! Making progress and staying light weight.
B. 165 (2)- 175 (2)- 185 (1) -195 (1) felt very good
18 mins- unbroken 6 chin over bar Kipping, felt great! 10 unbroken everytime! Not breathing too hard.
All done at crossfit Oxnard, California!
A. 120-120-120-120
B. 195 (2) – 205 (2) – 215 (1) – 225 (1)
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Complete
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Complete
A. 225-225-225(f)-225(f)
The fails could have been made. Learning not to fight for my lifts.
B. 315(2)-335(2)-365(1)-385(1)
C. Complete.