10/20/20

AM Workout (1200) 

Marine Corps CFT
880 = 2:26 (100 points)

Ammo Can Lifts = 120 (100 points)

Manuever Under Fire = 2:17 + :5 for missing the grenade toss = 2:22 (91 points)

-Result - 291 

This was a decent improvement over my times last year (2:42 / 120 / 2:26) ... especially the running... but overall I am pissed I missed the grenade toss as a 2:12 would have taken me to 99 points for a 299 total ... 291 is still a decent score, but I was close to a perfect score of 300. Overall happy with how this came out, haven't bene doing a ton of high intensity crossfit and have varied my training a lot from previous years, but I still felt good on everything. 

PM Workout (1600)

Happy to get in the gym and get a pump after this taper / all the aerobic work I've been doing. Overall felt good throughout this session and I got a big pump out of this. Not too taxing, but had a great time. 

A. 

Bench Press Prep

2 sets x 10-15 reps @ 50-75%

Perform Banded Face Pulls @ 50-75% intensity for 2 sets of 10-15 reps. 

-Complete, 1 red band 

B.

Bench Press

4 sets x 5 reps

-195#, 205#, 215#, 225# 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# for 3 x 10 

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach failure within the given rep range in all 3 sets.

-135# for 3 x 12 

E.

Skull Crushers

3 sets x 8-10 reps

-75# for 3 x 10 

F.

Seated Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 25# for 3 x 10 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 15# for 3 x 10 

H.

Tricep Rope Push-Downs 

3 x 20 

-45# across