Bench
Work up to an 8 Rep Max for the day.
8x135, 8x165, 8x185, 8x200 (PR 7-8RM over 195)
Pull-ups
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 16
Round 2: 10
Round 3: 8
Round 4: 7
Round 5: 7
Then, one set of Bench at 40% for max reps: 30x115
Then, one set of Ring Rows for max reps: 22
Time: 24:30
Assistance
4 Rounds:
10 Ring Dips
10 Ring Rows
8 Good Mornings, 95 lbs
Time: 5:25
Conditioning: Metcon
For Time:
50 Chest to Bar Pull-ups
50 Overhead Press, 95 lbs
50 Toes to Bar
50 Box Step-ups, 24"
Time: 19:30
Comments: Pretty beat for this one. Same old excuses. Only 85 degrees though so that's a plus.
Bench: Wow, definitely wasn't expecting a PR on these today! I'll take it! The pauses looked pretty decent too.
Pull-ups: Decent performance on these.
Burnout Sets: A fair aount of reps on these. I was hoping for 35 on Bench and 25 on Ring Rows.
Assistance: Nice and fast. Good sets. Mostly 7 and 3 on the dips and rows.
Metcon: This one is from crossfit main site. I cut the reps in half and subbed some things for movements that I either can't do or don't have the equipment to do. It didn't move that quickly but was still plenty tough. This is how I split them up:
Pull-ups: 10x5
OHP: 1x10, 8x5
TTB: 10x5
Box Step-ups: 10 Right, 10 Left, 10 Right, 10 Left, 5 Right, 5 Left
Just need to mow the lawn tomorrow evening and then a run on Saturday morning. Hope you all have a good night!