Crossfit

Strength
Front Squat: 70x10x3 (2 minutes rest)

Metcon
10 Rounds:
1 Power Clean, 92.5kg
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back

7:55 - 85kg

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SO fun. I went on the lower end of the percentages for squats and that was a much better RPE. The metcon was so, so, so fun. I could have probably done it Rx and got under the 12 minute time cap, but that would defeat the purpose of the workout. My lower back did blow up a little from all the bending down in the shuttle runs.

I actually recorded some weightlifting under fatigue. I am WAY too far forward at setup for power cleans. Good to know and an easy fix.

Yeah, snatch balances are so helpful for me. I do them during every single warm up upto at least 30, and sometimes more.

Crossfit

Strength
Push Press: 55x10x3
DB Row: 22.5x10x3

superset, 2 minutes rest

Metcon
AMRAP 12:
10 Calorie Assault Bike
10 Handstand Push Ups
5-10-15-20…
Box Jumps, 24"

4+4

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Really fun again. The last 2-3 reps of push presses became hard. HSPU are pretty good. First set was unbroken, then 7+3, 6+3+1 and something similar

Crossfit

Gymnastics
Weighted Pull-up: 1 rep max

20, 25, 30, 35f, 35

Metcon
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge, 22.5kg
10 Toes To Bar

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.

Capped with 6 reps left - 15kg DB, 6-7-8-9-10 toes to bar

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Pretty fun. Weighted pull-up is 5kg under my PR. I'm not sweating strength and gymnastics PRs for now since cardio is my lowest hanging fruit. The metcon was really fun and I scaled it pretty well to get through the entire 15 minutes.

Crossfit

Weightlifting
High Hang Snatch: 5-5-5-5-5

30, 30, 35, 40, 40

Metcon
For time:
100 Double Unders
100 Wall Balls, 9kg
100 Double Unders

11:04

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Snatches felt really good. The high reps and fatigue forced me to get under the bar quicker. I am probably slightly back in my start position and am looping the bar away.

The metcon was death. Something was definitely wrong with me. It took me like 15 minutes to recover. I think it's a combination of my 3rd hard day in a row, hayfever, and movements I am bad at. First set of DUs were actually pretty good and controlled in 1:56. Wall balls in 5:48. Last set of DUs in 3:21