Back in the game
Order is restored in my world a bit… I finally feel I can call myself a crossfitter again 😀 For now anyways, I’ve been WODing 2-3 times per week and I’m back to the regular routine of something-is-sore every day pretty much. My hands aren’t overly excited about all the pull-up bar and rope climb abuse from this week, but that’ll get better. I don’t feel like a newb anymore 😉 Although… Tuesday I felt like I had never climbed a rope in my life but my 165lb back squat went up quite easy. PR is coming for that one soon! Baby steps.
Wed. May 3:
BUY IN – Big Clean Complex
Every 4 minutes for 20 minutes complete:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Squat Clean
1 Push Press
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
*Increase weight each round – 55, 75, 80, 85, 90
WOD –
For time:
21-15-9
Overhead Squats 65lbs
Pull-ups
Time – 8:38 Rx
Tues. May 2:
BUY IN – Squat Wave
Every 2 minutes complete:
3 Back Squats @ 80% 1RM 145lbs
1 Back Squat @ 85% 1RM 155lbs
3 Back Squats @ 80% 1RM 145lbs
1 Back Squat @ 88% 1RM 160lbs
3 Back Squats @ 80% 1RM 145lbs
1 Back Squat @ 91% 1RM 165lbs
WOD –
For time:
21-15-9
Kettlebell lunges (per leg) 16kg
Burpees
5-3-1
Rope Climbs
Time – 12:40 Rx