Warm Up: 500m row, 10 pullups, 5 pushups, 5 squats
Not too happy about the short warm up. It always happens on Mon/Wed when I am babysitting.
Strength: Front Squat 5-5-5-3-3-3
110x5, 130x5, 135x5, 140x3, 145x3, 150x1
My 5rm is 145 I think, so I should have been able to do a little higher with the 3 reps, but I did a lot of heavy sets that made my legs tired quickly. I only had 1 and a half in me on my last work set at 150. But we were late for the Burgener warm up for our conditioning, so I didnt try it again.
Conditioning: CrossFit Games Open 11.3.
Complete as many rounds and reps as possible in 5:00 of:
- Squat Clean (165/ 110#)
- Jerk (165/ 110#)
10 complete rounds= 20 points
We get one point for a squat clean and one point for the jerk, and luckily I was able to do every set that I attempted. I thought I was going to be able to do at least 3 in one round, but after the first minute I knew there was no way. I at least got two in every minute with about 10-15 seconds rest in between. The cleans were the hardest part for me. The last time I cleaned, I got 115lbs, and just barely got 125lbs, so it was hard to clean, squat, and jerk 110lbs without taking rest after each one.
500m row for cool down
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