8/27/19

AM Workout (0630)

Marine Corps CFT

880 = 2:42 (97 points)  ... splits were 1:13 and 1:29 ... dragged ass on the second lap
Ammo Can Lifts = 120 (100 points)
Maneuver Under Fire = 2:26 (84 points)

-281 ... this is 6 points lower than last year and my lowest score in 3 years ... overall not happy about this ... did really poorly on the last part ... not was I hoping for, but made the mistake of carrying someone who was really heavy and my monitor at one point told me the wrong place to drop my ammo cans ... had to go back and re-pick them up and probably lost 5-10 seconds there... then proceeded to miss the grenade toss ... overall shitty, but still got a good score overall.  300 still eludes me despite the fact I feel quite fit.

PM Workout (1430)

A.
Back Squats
5 x 10
Rest as needed

-135#, 205#, 225#, 245#, 265# ... all of these reps were quality, didn't push the loading ... just went for good reps with no gear / in metcons. Felt surprisingly strong.

B.
Every 2 for 10 (5 sets) of:
Single Arm DB Overhead Walking Lunge (50/35#) x 20 reps (10 right, 10 left)

-Complete

C.
For time:
21-18-15-12-9
KBS (53/35#)
Thrusters (75/55#)

-7:48 ... unbroken KBS, had to break up 18 and 15 of thrusters into 10/8 and 10/5 ... great crossfit conditioning

D.
3 Mile Run

-Ran about 29 minutes ... very slow / enjoyable run ... was a hot afternoon in Quantico ... was nice to sweat and get some vitamin D for a low-stress 3 miles cool-down.