I hope everyone experienced an awesome 4th of July! I apologize for the lacking of a post this past Saturday. However, the good news can found in the fact that we were preoccupied with concluding our test week at CrossFit Sua Sponte as we are a full wave ahead on the same program and the results came out as predicted plus some!
1) 2″ Deficit Deadlift: 1X5@40%, 1X3@50%, 1×5 @60% (Maintain as much speed on the bar as possible)
Nice lift Coach! Grats on the Back Squat PR as well!
8:30, felt heavy after this weekend…
Did strict ring PUs instead, hand ripped last week, few more days to heal
2) snatch balance work up to 3rm
Had to go off program for a few days while traveling, hopefully getting back on track.
1) 165, 205, 245
Conditioning: 8:06 rx
7:18 (strict ring pull-ups because I wanted to cry when the straps rubbed my sun burn doing a muscle up)
Worked to a heavy single on DL
Thats fkloads more then I ever thought I would be able to do.
2) Elizabeth (power cleans)