7/17/23

Got in the class this morning (Parts A-C) and then got my run in the for day. Class was fun/not too taxing, felt great on the run.

A.

Pause Front Squat (2 second in bottom)

5x1 @ 80-90% of 1 RM

-Didn't go off a true 1 RM or do percentages given I am currently training for a marathon ... just went base on feel, reps went:

275#, 290#, 300#, 310#, 315# ... felt solid throughout, definitely more there. 

B.

Strict Weighted Chin-up 

5x2 @ 70-80% of 1 RM

-Again, no percentages, just went 70# KB across ... got all reps easily. 

C.

For time:

18-15-12-9-6-3*

Shoulder-to-Overhead (115/80#)

*15/12 Cal Echo Bike before each set 

-7:45 ... unbroken, fun stuff, very high intensity crossfit. 

D.

4 Mile Run 

-Complete ... total time of just about 40 minutes ... nice and easy ... ran reverse splits and finished the last mile around a 9:00 pace.