First Day of Programming at OPT

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.