Squat Cleanin Up

5pm @ RNCF

3 x Skill Work
5 x Ring HSPU
10 x Toes to Bar
10 x Pistols

NOTES: I actually did the Ring HSPUs today!!!! I started in a headstand and then pushed up into a HS (that was the hardest part), but once I was up it was pretty easy to crank out 5 in a row.

Squat Clean & Jerk
2 x 85
2 x 105
2 x 135
1 x 155
1 x 165
1 x 175
1 x 185 (Squat Clean PR!!! - failed the jerk)

NOTES: I'm happy with a 185 squat clean.  These squat cleans were feeling really heavy compared to the power cleans the other day. I didn't even really care that I missed the jerk because I was pumped about the clean.

I literally forgot about back squats today.  Oops.

Epic Barbell WOD:
10 Shoulder Press (85) [UB]
15 OH Squat (85) [16-4]
20 Push Press (85) [5-5-5-5]
25 Front Squats (85) [10-10-5]
30 Jerks (85) [6-4-5-5-4-3-3]
35 Back Squats (85) [UB]

TIME: 10:50
NOTES: This was really really hard and made me super sweaty. But, this is the best WOD I've done in awhile.  This is my weakness.  I'm not usually that great with moderate weight for high reps.

Shoulder Mobility

7:00pm @ Chicago Ave Track

8 x 200m Run (200m walk rest)

NOTES: I walked over to the Chicago Ave track after  to do these 200s, which was a great decision. I didn't keep splits, but I felt really quick and light on my feet tonight. It felt great to run a sprint workout again. I felt like a track athlete again.


Cheers to CrossFit Games on ESPN!