CFSB Day 155

No standard warmup again today. We did some mobility work, triceps mashing on the bar again, some rack position stretching to prep for front squats. Sort of like Monday, we had 20 minutes to find a 3RM on the front squat.

Front Squat:

5 x 135lb
3 x 185lb
3 x 225lb
3 x 245lb
3 x 265lb

Then a NFT WOD:

30 Unbroken KB Swings (1, 1.5, 1.5 pood)
15 DB Bench Press (40, 50, 50lb)
1 Rope Climb

Repeat 3x

Those rope climbs confound me. I only did one ascent per round since I didn’t want to hog the rope but I need more practice to get comfortable with the whole foot thing. I ended up just monkeying up the rope with my arms each time and not really using my legs.

crossfit
strength
front squat
si5

bephf posted this