Hey Guys!
Long time no POST!
So I recently switched programming to OPT
Very excited to learn from their amazing staff and grow further as a crossfit athlete
I had a blast competing this year with Urban WarFits Team
at the Southwest Regionals in Utah
and I am very excited to take this to the next level
and go for an individual crossfit athlete for 2015
Today was my first day of programming with OPT
and my first meeting with my nutritionist
Lets just say
I CANNOT WAIT
to jump right in
Here is todays workout:
6/30
AM
A1. Front Squat @33X1; 5,5,5,5; rest 30 sec
A2. Air squat AFAP x 20; rest 3 min
I wasn't sure how heavy to go, this is all kinda new
1st set: 135lbs
2nd set: 145lbs
3d set: 155lbs
4th set:165lbs
B. Front rack step up; 7-9/leg x 3; rest 2 min
1st set: 65lbs
2nd set:75lbs
3d set: 95lbs
(I prob could have started heavier and ended heavier)
C. 6 sets - Halting snatch DL x 3 + Snatch pull x 2 + Snatch high pull x 1; rest 2 min
I did all sets at 65lbs (just trying to fix my form)
then I added 3 extra sets (95lbs, 115lbs, 125lbs)
+
warmed up to 115lbs
Emom 8 min - Hang snatch + OHS (build)
1-115lbs
2-120lbs
3-125lbs
4-130lbs
5-135lbs
6-140lbs
7-145lbs
8-150lbs
+
3 sets @consistent pace:
6 ring dips
50m sled drag (90lbs-I prob should have gone a little heavier)
12 ring push ups
50m FW (HEAVY/ I did 70lb dumbbells, I prob should have done more)
3 RC
rest walk 2 min
This wasn't bad at all, the Rope Climbs were the crappiest part.
1- 3:04
2- 3:00
3- 3:06
PM
AD 20 sec @97%
rest walk 2:40
x 6
rest 8 min
VC 20 sec @97%
rest walk 2:40
x 6
This felt awesome, I thought the VC would be harder but it wasn't as bad as I thought. I went FULL THROTTLE too.
I threw up 3 Ring MU at the very end just to keep myself sane. If I don't do those at least every other day I become a head case.
