Front Squats

Front Squats
7 x 2

155/175/195/215/225/245/255

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3 rft

200m row
10 walking lunges w/ 45# plate overhead

4:38

Had some hip tightness on the first few rds of front squats, moved my stance out and it went away.

1/3

AMRAP 20

30 du's
15 wall balls @ 18#
15 push ups

7 rds +17 du's

struggled with rd 2 and 5 du's and push ups were tough from rd 1 following the wall balls.

1/2

Max DL x 1
275/295/315/325/335

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amrap 8

12 dl @ 50% max
24 sit ups

4 rds +7 dl's

335# went up surprisingly easy. used 170# for amrap.

Bike Ride

Road ride

17.95 miles
~1 hr 20 min
elevation gain 659 ft

6/28

@ CPB

3 x 5 DL

235, 255, 265

then

5 rft

3 hspu's
5 pull ups
15 squats

6:50

6/27

@ CPB

amrap 20min

5 KBS @ 70#
10 sit ups
15 du's

13 rds + 13 du's

6/26

Rest Day

6/25

@ CFH

amrap 20 min

3 pull ups
6 push ups
9 squats
120 m run

11 rds +8 squats

6/24

@ CFH

400m run
10 c & j @ 95#
400m run
10 c & j
400m run
10 c & J
400m run

13:30

6/23

Rest Day

6/22

@ CPB

1/3/5

Press/Push Press/Push Jerk

45/65/85/105/125/135/145

felt good, tired.