3 weeks to the start of the Crossfit Open.
Strength work was really good.
Did 6 sets of heavy back squats, 8-8-8-5-5-5
Did 185# for the sets of 8 and 205# for the sets of 5. (70% and 75% of max) Probably should've gone a bit heavier on the sets of 5 (like 215# or 225#, oh well).
Then 3 sets of 3 dead lifts. Warmed up with 135#, 185#, 225# and settled on 255# for the working sets. 85% of max.
After all that the thrusters seemed light!
We did 12.5, a 7 min AMRAP of 100# thrusters and chest to bar pull ups increasing by 3 reps each round:
3-6-9-12-15...
I've only ever done this workout once before, but with regular pull ups. The chest to bar slowed me down a lot.
Made 53 reps,, 3 rounds + 12 thrusters + 5 pull ups.
Spent 10 minutes in a squat with my Ascis 3/4 inch heel shoes. Not ideal, but easier on my back.
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