###### Strength

20 minutes to find 1 rep max Back Squat

Compare to December 3, 2014

###### Metcon (10 minute time cap, to maintain intended stimulus)

6RFT:

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

**Goal is about 6 minutes of work.*

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PR Back squat #175

7:95

#65 Thrusters

1 RM BS- 335#, 30#PR (Thanks for the push Lucas!)

Metcon- 6:01 Rx

No problem man, great job today!

200# LBBS – 25# PR!

Metcon – 7:26 rx

Exciting to see all the PR’s this morning!

Ran easy 3.1 miles in the beautiful crisp Bell Buckle air. Time: 26:28 Pace: 8:32

BS – 355

6rft – 5:38 rx

BS – 255# (PR+40)

MetCon – 7:46 @ 95#

BS: 245# – 40# PR

Metcon: 8:?? @95, took is slow, first morning in a while wo/ shoulder pain. Thank the Lord!

BS: 255#

Metcon: 7:00 (rd 1 @ 115#, rest @ 95#)

BS: 245# PR!

Metcon: 8:21; 75#

5:00 a.m. Zombie Crew – 11 or 12 PR’s!

CrossFit Jackson Zombie Crew: “Doing more before sunrise than most people do in a day!”

Strength: 87# PR!

Metcon: 8:51 33-15# thrusters

Go Megan!

415#. Lifetime PR

Metcon

6:29 Rxish. Still stepping over bar. Just to scared to jump

LBBS

105 x5

135 x3

155 x3

175 X1

185 x1

195f-stayed in bottom too long

195 x1 = match PR

WOD 5:41 65#

Back squat: 230# PR

Metcon: 5:44 rx’d

1RM back squat (LBBS) 190# PR

Metcon: 6:38 Rx

Congrats on all the PR’s yesterday & today!

LBBS 300# – PR since starting CF

Metcon – 9:31 RX

HBBS 122 PR!!

65/85/95/105/115/122/125f

METCON 7:01

Subbed FS 55# (shoulders are still super tired)

Lateral burpees

HBBS 275# PR! by 20#

Metcon

5:35 95# Thrusters

455lb BS

3:37 RX

👀

BS max: 295

This was my same max from December. I caught the last couple weeks on the last cycle. I haven’t worked this lift with any heavy height since. I’m looking forward to this whole cycle and seeing where I end.

MetCon: 6:29 @95# hard, fast, and unbroken.

Before 4:30 class, only time for one part, chose strength.

Tested HBBS first, 218# Lifetime PR (previous was 185)

LBBS 2nd 228# Lifetime PR (previous 225)

*much better technique today re: hip position and back angle

Made up the metcon Thursday 4/23 before my 8:30 class.

6:33 rx’d

Didn’t ever put the bar down in thrusters, but did pause at shoulders after rep 3 or 4 on last 3 rounds.

Strength: 255 PR

Metcon: 8:55 95

BS- 245# PR

Metcon

7:45 @ 95#

205# LBBS … No PR

125# PP… Not sure what my PR was…

6:12 65# thrusters

40:35, 10 miles on Airdyne… Ugh

@home

Strength: 158# LBBS 23#PR

Metcon- 5:42 53# Front Squats

shoulders need rest.

155# matched previous real PR (by real mean below parallel)

7:48 55# thrusters

BS – 365, 380 f x2

Metcon – 5:41

240# BS

8:42 RX

Strength: 1 rm BS 125lbs (PR by 10lbs)

….lost form at 125, started leaning forward at bottom of squat. So, didn’t attempt more weight.

Metcon: 6 rounds in 8:02

6 thrusters 45lbs….UB till rnd 3, then broke in sets of 3

6 burpee OTB

BS: 345 (10# below pr)

failed at 365#

Metcon: 5:12 rx’d

All thrusters unbroken.

210

5:12 RXd

Back Squat 175#

Metcon 8:27

Strength

235# BS PR! 50#

Metcon

7:30

75#

BS: 305, fail @ 315

Metcon:8:39 Round 1 @115, rest @95

BS: 102# PR!

6RFT: 5:50

6 Thrusters: 33#

6 Burpees Over the Barbell

60# PR

10:00. Burpees over BB

[…] Compare to most recent max back squat on April 21, 2015 […]