Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Feeling much better today. Double unders went well, no headache. Stomach issues feel almost gone. Followed rx'd rules for the CFT, 3 attempts each, nothing inbetween, etc:
Back squat 345-370-380PR
Shoulder Press 150-175-180PR
Deadlift 405-430-435PR
Total 995PR
Then stuck around for today's advanced WOD at the box:
Overhead Squat Series, based on percentages of 1RM. I based it off of 275 which I think is my PR so:
OHS Squat Ladder
10x @ 25% = 70
9x @ 40% = 110
8x @ 50% = 140
7x @ 60% = 165
7x @ 65% = 180
5x @ 70% = 195
4x @ 80% = 220
3x @ 85% = 235
2x @ 90% = 250
1x @ 95% or 100% = 275
All lifts were successful. This was tough.
Rest, then 5 sets of 3 ring hspu. Got all 5 sets unbroken. Good times.
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