110116 “CrossFit Total”

Warm up= arm swings/rotations, knee highs, dislocates, bergener skill transfers, 15 abmat butterfly situps unanchored,  15 abmat back extentions,

Sunday 110116

“CrossFit Total”

Back squat, w/u 17kg x 5, 27 x 5, 37 x 2
1 rep 47 - 53 - 57kg / 125lb
Shoulder Press, w/u 7 x 5, 17 x 3,
1 rep 22 - 25 equal PR - 26kg / 57lb New PR
Deadlift, w/u 8 x 5, 16 x 5, 27 x 4, 37 x 2, 47 x 2,
1 rep 52 - 62 - 72kg / 158lb Equal PR

Crossfit Total = 155kg / 341lb PR by 5kg / 11lb to my last time May 10

I was only expecting about 75% of what I achieved today considering so many missed wods during my foot injury so I'm over the moon to realise I have not lost as much strength as I thought.