Almost Back

BW 166 (-1 PR, -4 Goal)

Snatch: 95x3, 115x3, 135x3 (easy)

Clean and Jerk: 135x3, 155x3, 185x3, 205x3 (old PR, but felt much easier)

Back Squat: 135x5, 225x3 (just wasting time waiting for buddy)

My olympic lifts are feeling amazing. I can't wait to break some new PR's in a couple weeks. Maybe 215x3 or 240-245x1 for CJ. Snatch, maybe 175 soon. My technique is improving a lot.

5 Rounds:

10x Box Jumps

10x Kettlebell Swings 45#

10x Pullups

(I made it through sprinting, all sets unbroken)

I dragged my buddy Dan to the gym (incredible athlete from University of Florida, made it to state championships wrestling in high school, played in the world championship for baseball) today. Dan is jacked from "bodybuilding" but I don't give him a hard time about it, because it's worked for him. He still does isolation movements, but was warming up with 225# bench for 10 reps.

I got him to do the met-con burner with me, and obviously he struggled, but made it through. He wasn't using his hips for the KBS which slowed him down a lot and his arms burnt out, and he was unable to do the pullups every round, but a very solid effort considering he hasn't done any met-con in ages, nevermind a Crossfit WOD. If he did Crossfit for a couple months he would be a freak, no doubt.

Finished off with:

45# Dips: 10, 5

Only because Dan went and did some more bench after the met-con... freak.