Monday 9.19.11

Warm Up:

- GHD sit ups, reverse hypers, and pull ups in between my warm up sets of squats and presses.

SWOD:

Box Squat:

- Warm Up Sets:  65x5, 155x4, 245x3, 335x2

- Work Sets:  425x1 (PR!), 385x3 (PR!), 350x5 (PR!)

Jerk Complex:

- 75x3, 125x2, 165x1, 215x1, 255x1, 305x1, 340x1 (PR for split jerk!)

Shoulder Press:

- 208x2 (I wanted 3 but I let the third rep get too far out in front of me and I lost it), 200x5 (PR!), 190x6 (wanted 7)

Metcon:

For Time:

- 50 Sit Ups

- 15 Thrusters @ 151 (55% of my 1rm of 275)

- 40 Sit Ups

- 12 Thrusters @ 171

- 30 Sit Ups

- 9 Thrusters @ 191

- 20 Sit Ups

Time:  12:01.  

Today was apparently a great strength day!  Hopefully I hold onto some of this mojo until Friday when I do the CrossFit Football Total.  My shoulders were pretty smoked by the time I got to the metcon.  Sit ups went unbroken pretty easily but the thruster sets were all broken into at least 4 sets.  Rough one.