Picture from CrossFit.comOverhead squat 3-3-3-3-3 reps
Practice skill of your choice (headstand, handstand, L-sit, etc.)
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105-115-125-145(F)-135
10mins AMRAP
Power Clean 135# X 7
Assisted Ring Dips x 7
Completed 5 rounds plus a few reps.
95, 105, 115, 120, 120
handstand practice - getting it slowly, discovering how iportant a rigid core is.
Half mile time trial...
2:11
remapped it, only .48 mile.
another go in an hour with the .02 added on pre OH squat.
2:17 with a little left in the tank.
Legs dead from the past two days. Not enough warm up.
2:10 is close. very close.
OH Squat
5 sets of three
115, 125, 130 (or so I thought....someone forgot to take the 10 lb. plate off of their side of the rack, making this an unbalanced 140...2 solid reps before a third failure), 130, 135 (last rep on the 135 was not low enough). Legs dead from the week and the half miles. Good block.
135,145,155,165,185x-165
handstand work later on
each one of these lifts where accompanied with a bit of fear and excitation. missing at 185 brought me back in touch with reality. First time out, not a bad effort. I like this lift alot. very technical.
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