2012 TD 4

this afternoon marked the end of our "power week."  we split the session up into (1) overhead presses, (2) a superset, (3) another superset, and (4) a timed workout.

overhead presses
5reps/70lbs, 5reps/85lbs, 3reps/100lbs, 5reps/125lbs, 3reps/145lbs, 2reps/160lbs

next, superset
front squat- 13reps/95lbs, 12reps/ 95lbs, 10reps/95lbs
snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs

the front squats jacked our heart rates up and doing snatches immediately after was challenging.  my quads felt really drained after each set.

next, superset
calf raises- 25reps/180lbs, 25reps/195lbs, 25reps/210lbs, 25reps/225lbs
ez curl - inside grip AMAP @ 60lbs
HD: 15reps, 12reps, 12reps, 12reps
DV: 20reps, 18reps, 17reps, 15reps

last, for time
5-4-3-2-1 reps
handstand pushups
box jumps @ 28 inches
wall climbs
burpees
modified front plank (50sec, 40sec, 30sec, 20sec, 10sec)

here are my entire rounds:

i have a lot of things to work on.  my handstand pushups felt really weak because we did heavy overhead presses... my wall climbs were really sloppy and i definitely cheated on my planks... ugh.  thankfully, we have the film to review so i know exactly what i did wrong.

results
HD: 9mins 55sec
DV: 9min 12sec

going to start our deload week tomorrow... haha can't wait.

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cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer