"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
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BS:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
5 x 3 x 335
BP:
1 x 10 x 45
1 x 3 x 135
1 x 3 x 225
5 x 3 x 250
burpees x 13
ab twist: 100 x 25
I have gone up 50 lbs on my CFT since 8 Jul 08. I set PR's on all events today. Nice.
I ran 2 miles at lunch and hit the WOD after work.
BS: 230, 240 PR, 245 F
SP: 120, 125 PR, 130 F
DL: 315, 330 PR, 340 F
Total: 695 PR
CFT: 485(pr)
SP: 65,75,77
BS: 155,165(pr),170(pr)
DL: 215,235,245(f)
*Happy with results been stuck with no CFT pr for awhile now. Getting closer to the goal of 500#
While not exactly where I should be, still, two PRs.
SP: 130
BS: 210 PR
DL: 315 PR
CFT 860 Increased 55lbs.
BS: 260
SP: 175
DL: 420
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