Sunday, November 28th, 2010 - OHS PR & "THE couplet", PM bench press

Haven't done over head squats in FOREVER...so I said let's work on some weakness.

5/2/2/1/1/1
75lbs/95lbs/115lbs/140lbs/150lbs-FAIL/150lbs (5lb pr)

I'm super happy with this. I'd be willing to bet without looking at my journal, that it's been 3 months since I worked on the OHS.

My conditioning has been feeling like crap, so let's throw down on a hard metcon.  I chose "THE COUPLET" from the 2009 Crossfit Games.

3 Rounds for time
30 20lb wallball 10ft target
30 75lb squat snatches

scalled it to 20 reps for each movement.

Jake - 19:10 scaled not rx'd

WOW!  This workout consumes every ounch of oxygen in your body.  I was gasping for air.  The movements never felt heavy, just couldn't move very fast.  As my metcon's increase over the next month, I want to give this one a go again.

After looking at many people's times, 19 minutes is about average for rx.  13 minutes being elite rx.

PM Strength work

10hr+ later

Bench Press

150lbs x 3

170lbs x 3

190lbs x 6