Crossfit Journal

3/13/2014 9a

Lift:

Back Squat:

• 6 reps @ 70% (225#)
• 4 reps @ 80% (255#)
• 2 reps @ 90% (285#)
• max reps @ 85% (265#)

In between each set of back squat do 5 ball slams with a 50# ball. Rest well between sets.

AMRAP 8:00:

• 5 Pull ups
• 10 push ups
• 15 squats

I got a full 8 reps on the max reps set for squats. I might have been able to get 9 however, I felt my form breaking on 8 and didn't feel it wise to try another one.

I finished 5 rounds of the AMRAP with an additional 5 pull ups and 9 push ups. The first 2 rounds I did full unassisted pull ups which is a PR for me (6 weeks ago when I started Crossfit, I could not manage a single pull up). After the first two rounds I assisted the rest of my pull ups using a small box to do jumping pull ups. I still managed to only do about 1-2% jump unlike previous attempts where I was closer to 10% jump.