Lots of squatting, little running. Stronger, still decent run speed.
After Hatch hit PRs on all lifts.
Still laughable numbers for lifts, but PRs
Snatch 195, Clean 245, Power Clean 275, Back squat 325, 1500 meter run 5:17
Outlaw for 2 weeks straight. Volume of heavy Oly killed joints.
Runner legs change slow.
Still get very heavy under repeat loads.
Run with no squat=easy. Run with squat=very very bad
Figured out HSPU kip, neglecting strict.
Butterfly with thumb grip, neglecting strict.
Need improvement on general body weight exercises, been neglecting.
Need more: Thrusters, Strict Muscle Ups, Strict HSPU, Strict Pull ups, Ring Dips, Push Ups, Pressing, Front & Back Squat, full Clean, Rev Hyp, Good Morning, Glute Ham Raises.
Many exercises.
Today
5 min Power Snatch +HPS Every 45 sec for (7 reps) @ 145
Rest 3 minutes
5 min Power Clean +HPC Every 45 sec for (7 reps) @ 195
Rest 10 minutes
full Clean EMOM 10 @195x2
Rest 5 minutes
21 thrusters 115 (13/4/4)
5 rounds Cindy
21 push press
8 minute cap
Up to 12 push press
Rest 7 hours
21 thrusters 115 (13/4/4)
5 rounds Cindy
21 push press
8 minute cap
7:39
CrossFit 305 of Miami. True CrossFit, No BS.
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3 comments:
115 on the thruster cindy push press? 135 was Rx bro
oops confused that with todays WODdage - my bad bro
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