7/11/20

Today was a good squat/burpee day... overall enjoyed my time in the gym ... tough lower body lifting and crossfit day. Heaviest squatting I've done since the 8 week FBB cycle... didn't push the loading too much, but felt good on everything. Looking forward to another day like this tomorrow.

A.
Front Squat
5-5-5-5

-195#, 225#, 265#, 285#

B.
Back Squat
5-5-5-5

-300#, 315#, 330#, 340#

C.
3 Sets of:
KB Goblet Step-up
6-8 reps per leg at 31x1, box height to just below knee*
*Prioritize the forward leg and not driving up off the back leg
Dual KB Flutter Kicks x :30 seconds

-Complete, went 18#, 26#, 35# for 3 x 8 on all sets for the step-ups ... 2 x 35# KB for the flutter kicks

D.
For time:

6-9-12
Burpees
DB Thrusters (50/35#s)

Rest 5 minutes

3 RFT:
15 Burpees
15 DB Power Snatch (50/35#)

Rest 5 minutes

12-9-6
Burpees
DB Thrusters (50/35#s)

-3:20
-5:20
-4:08 ... unbroken DB movements on all three parts ... tons of burpees for me, tough towards the end.

E.
ROMWOD

-Complete