20-min. Time Limit
Front Squat 5x1 (+80-lbs. of Chains)
Top Load(s): 215-lbs. /
-THEN-
12-min. AMRAP
40 Double Unders
30 Jumping Lunges
20 Back Extensions
Total: 4.33-rds.
-THEN with the 0600 Class-
20-min. Time Limit
Front Squat 5x1 (+80-lbs. of Chains)
Top Load(s): 215-lbs. /
I'm trying to make a comeback!
I've been hurt and injured for so long now that I've forgotten what it's like to be on top of one's game. Along with the litany of injuries the diet hasn't been there either so the combination of the inability to hit a WOD at full ROM plus eating like I'm contestant at a Golden Corral "Eat-Off" doesn't help. So with that being said I've been eating clean for 2-weeks (following the "80/20" Primal Principal) and I've been able to shed roughly 5 to 7 pounds... and this is without CrossFit. I plan on continuing the clean eating and upping the workload at CFOT.
This morning I hit the Front Squats with much needed vigor and hit a solid "@$$ to Grass" 215-lb. Front Squat with about 80-lbs. of Chains. Then I miscalculated the weight for my next attempt or as we like to call it "0515 Math" and tried to Front Squat "225-lbs." plus the chains...
...more like 245-lbs. plus 80-lbs. of Chains!!! Needless to say I didn't come up with the weight.
The AMRAP was alright. About 50% of the time I have trouble with Double Unders, the other 50%? Cake. Today was one of the difficult days. Only managed to hit 4 rounds plus Double Unders. I bought a speed rope, I'm gonna start practicing again.
After the 0515 Class was over & done I wanted some extra work so I decided to Front Squat again with the 0600 Class. My main objective since starting CrossFit has always been to get Stronger and more explosive. So my thought process was:
"Hey, Front Squat some more - build that explosion out of the hole and get diesel!"
Can't really argue with that logic. Working in with some stronger guys I hit another solid 215-lb. Front Squat but missed twice at 225-lbs. Guess the 12-min. AMRAP caught up with me! Until next time...
Listening To: Snoop Dogg - "More Malice"
3 comments:
Nice, I love the double fr sq session!
Keep at it Bro---the strength and speed will come--out of know where and it will hit you like a truck. Like Fran did for me at the Cert!
SONI - Almost as nuts as when you hit the WOD 3x the other week. Out of control.
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