3/4

1RM Back Squat

Rx’d/LII
4 Rounds
30 Seconds Hand Release Push-ups
Rest 30 Seconds
30 Seconds Alternating Front Rack Lunges (75/55)
Rest 30 Seconds

1RM Back Squat (Low Bar)
245 (matched PR of last week) – 255(f) – 250(f)

Metcon: 120RX

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2/4

Squat
2-2-2-2

21-15-9
Games Standard Box Jumps (24/20)
Push Press (95/65)
Front Rack Lunge (95/65)

Squat – 215# across the board

Metcon: 9:07rx

That sucked.  My knees are a real mo-fo and the sides of my feet were hurting, which made me angry.  I think I hate crossfit.  Bleh.

11/5

Squat
5-5-5-5

3 Rounds
1 Minute Alternating Front Rack Lunge (115/75)
1 Minute Sit-up
1 Minute Push-up

Squat
155-175-175-175

Metcon:
173rx

6/15

Deadlift
1×5 (Add 5-10lbs from last week)

5 Rounds
5 HSPU
10 Front Rack Lunges (115/75)
Run 200m

DL
215 (5) – 235(1) – 255(1) (PR)

Metcon:
12:04rx had to switch shoes mid wod which slowed me down a bit….

5/21 @ 530

Squat
5-5-5 (Add 5-10lbs from last week)

3 Rounds
Row 1 minute
Front Rack Lunge 1 minute (95/65)
Burpees 1 minute

Squat
175-185

115ish RX

5/8 @ 530

Hang Squat Snatch (60% 1RM)
3-3-3-3

7 Rounds:
3 MUs
6 Front Rack Lunges (115/85)
9 Plate Ground to Overhead (45/25)

HSS
35-35-35-45
Stayed super light on these to work on form. And my thumb hurts since I slammed it in my jeep door yesterday. Weeee

Metcon:
Subbed 3 Pullups & 3 Dips for MUs
11:44