Daily score: 8
Workout:
A. Squat clean x1/hang squat clean x1 - 1 complex on the min for 10
min (moderate load, technical and speed focus)
93#
B1. Front squat; 5x5; rest 20 sec
103,113,123,128x3,118,118
B2. Back squat; amrap (-1) x5; rest 3 min (the back squat load is the
same as the front squat, you just take the rest and then do a set to 1
rep less than failure)
9,6,5,x,4,5
C1. DB crossover step ups; 6 slow controlled reps x4; rest 30 sec
25#dbs per hand x 12 alternating
20x12x3
C2. Single leg snatch grip RDL; 6-8x4/side; rest 30 sec bw sides
33# bar x8/leg x4
I hosted a Halloween party Saturday night so shifted rest days to prepare and clean up and recover. Felt good today. Cleans felt light but was good to just work on technique. Squats...I don't like squatting...I know that's heresy. But man, they are just painful. And I never feel strong at them. If CrossFit were just squats I would still be a runner. Anyway, did the best I could. Felt like it took a lot of courage, lol. On the 4th set I tried 128 and had to dump the bar halfway up on the 4th rep of the front squats. So I went down in weight and repeated the set. The C series went fine. 25# DBS required less the slow and controlled so I stayed at 20#. The rdls on the right leg definitely accentuate the tight spot in my right glute/hip. I'm sure Wednesday I will be hobbling around from this one. Thanks!
PS) bummer about Denver's camp :(. I will have to pick one for next year. I guess I'll just have to find something else fun to do with that time and ticket, it'll be hard to be too upset if I find myself on a beach somewhere :).
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