Got in the CF class this morning ... I was a bit tired after a long weekend of parenting... but once I got moving I tried to get as much intensity out of this as I could.
A.
Three sets of:
2 Tempo Front Squats @ 3211 @ 3 Front Squats (no tempo)
Rest 2-3 Minutes
*Start at about 60% and build based on feel
-Went 185#, 185#, 205# ... these felt very solid and were more of a mobility drill, but overall I am happy with getting my front squat positions to improve, my front rack still isn't as mobile as it once was ... but depth/position of my squat itself has improved a lot ... anyway, not too taxing, which was a nice way to ease into the week.
B.
AMRAP 5:
30 Wall-Balls (20/14#)
25 Toes-to-Bar
20 DB Snatches (70/50#)
Max Cal Row
Rest 2 minutes then…
AMRAP 5:
30/24 Cal Row
25 Toes-to-Bar
20 DB Snatches (70/50#)
Max Wall-Balls (20/14#)
-Result =
48 Cal Row (all reps unbroken)
28 Wall-Balls (15/5/5 T2B, 10/5/5 DBS) ... this was solid conditioning... the 70# DB got me on the second set, fun crossfit.
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