6/18/25

Got in my lifts (A and B) and then jumped into a CF class for C-E. Great time in the gym, really enjoyed getting this in. 

A.

Bench Press

1 set x 1 rep

Work up to your opening attempt as if you were doing a 1 RM 

-135# x10, 185# x 6, 225# x 4, 250# x 1, 280# x 1 … next week will try to go 280, 290, 300 for my 1 RM. Everything here felt very solid

B.

Deadlifts

4x4 @ 435#

1x2 @ 490#

1x1 @ 500-545

-510# for the single … felt better benching than on these deadlifts, but also looking forward to trying 500, 520, 540 next week. 

C.

Every :90 for 6 (4 sets) of:

Snatch Balance x 3 reps @ ~50% of 1 RM Snatch

-Complete, across at 135# 

D.

Every :90 for 6 (4 sets) of:

Power Snatch x 2 reps @ up to a tough double

-135#, 185#, 185#, 195# … definitely more there, but with such short time frame kept the loads lighter here 

E.

5 Sets of: 

AMRAP 2*: 

10 Bar-Facing Burpees

10 Overhead Squats (115/85#) 

5 Bar-Facing Burpees

5 Bar Muscle-ups

Rest :60 

*Pick up where you left off on each round 

-Complete … didn’t remember my exact reps, but this was hard. Was trying to get over 1 rd each set and I did for the first 3, but things became a bit of a blur after that … great crossfit conditioning though. Unbroken sets throughout. Really fun to get in after the emotional toll of yesterday.