Crossfit log for Wednesday, June 15th

Somehow managed to get out of bed this morning and made it to Crossfit.

It was a fun workout.

For time: 6 rounds of: 

- 1 Overhead Squat 

- 5 Seated Box Jumps, 34"/30"  

- Run, 200 m 

-- then --  5min rest

5 rounds of

-Row, 300m - 300m - 300m - 300m - 300m

-Clean & Jerk Touch And Go 5-4-3-2-1

part 1:
-build to a heavy OHS from the rack
-increase weight each round
-learn to recover on running

part 2:
-clean and jerk must be tng unbroken
-increase weight each round
-score is weight of last rep.

Had to choose shoes, wanted lifters, but with box jumps and running, I opted for nanoes, I'd just do the best I could for the OHS.

So I did OHS at the Y yesterday  (yeah, yeah, I know, I didn't log it, whatever). Also in my Nanos.  I did a bunch of reps at 95# and 115# and with time running out I threw on 25# plates for 165# and failed.  Not surprising, my PR was 160#.

Was.

So today I did 75# for the first round, 95#, 115#,  125# and 145#. As I'm running my 200m before the last round, I debating.  Do I go 155# (which I though was my current PR) or do I try that 165# from yesterday.

Finally I decided, I was happy with 145#, so if I didn't make my 165# it wouldn't break my heart, so I decided to go for it.

Well I'm glad I did.  Beautifully executed, deep and stable bottom position.  Standing it up was a snap.  New OHS PR. In my freaking Nanos!

Then I worked up to 175# on the clean and jerk with the rowing.  Meh.  Too happy about the OHS to worry.

Fun day.   Next stop Physio.

New Overhead squat PR.  

Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 165# June 17, 2016 (up from 160#) 

Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch:  140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 225# Dec 31, 2015 (up from 215#)
Jerk: 220#  Jan 5th, 2016 (up from 205#)
Snatch: 145# Feb 25, 2015 (up from 145# but not really)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)