Well considering I may have some pending engagements coming up it looks like I will be unable to compete in the Windy City CrossFit Oly Meet in July...so I've decided to get back to my normal workout routine. My plan for strength work will be 5 days covering deadlifts, squats, press/jerks, clean & jerk and snatches. I will hit some form of these at least once a week and keep working on conditioning with the rest of the CFTC crew while maybe throwing in some CrossFit Endurance WODs here and there.
Strength WOD:
OH Press 3-3-3+ 70%-80%-90%
125-140-155
(155 is a 3 rep PR as far as I can find!)
Conditioning WOD:
AMRAP 4 Minutes:
-5 Box Jumps 24"
-3 Handstand Pushups
-2 Minutes Rest, then… 8 Rounds + 1 Box Jump
AMRAP 3 Minutes:
-3 Power Snatch #115
-10 Squats
-2 Minutes Rest, then… 5 Rounds
AMRAP 2 Minutes:
-20 Yard Shuttle Runs (each length = 1 Rep)... 20 reps
33+ Rounds
Overall I felt good today and it was good getting back in class, but I feel like I am going to need to do a little more in terms of either strength or endurance work throughout the week to keep me happy. We'll see...
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