"CrossFit Total"

MONDAY 090629

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Liz: BS=175, SP=80, DL=215 Total=470 (PR) 20# improvement since last month

Dan: BS=380 (PR), SP=180 (Tied PR), DL=405 (PR is 470) Total=965 (PR total=1015)

I'm nursing a lower back injury that limited my dead lift. I decided not to push it further than 405 after feeling pain while pulling.

SATURDAY 090627

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Liz (45#PP/DL) 23:51

Dan: Took the day off to let my lower back injury heal.

THURSDAY 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Daniel, as rx'd: 13 and 1/3 rds

I hurt my lower back during this wod, really tightened up afterwards.

Liz: 11 rds (65#)

Front Squats

TUESDAY 090623

Front squat 3-3-3-3-3 reps

Liz: 95, 105, 110, 115, 120x2, 135x1(f)

Daniel: 235, 245, 255, 265, 275, 315x1

MONDAY 090622

3 rounds for time of:

400m run

21 55 lb. dumb bell swings

12 hand stand push ups

Daniel: As rx'd 16:30

Liz (on call)

Run + Squats

4 rds for time

400m run

50 squats

+ 100 degree weather

Liz 14:42

FRIDAY 090619

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Daniel: 4 rounds

Liz: 3 rounds (scaled with 75# BP/65#PP)