So I went and visited a local gym in Mill Creek which threw off my schedule as I hadnt planned on working out there but couldnt turn down the invite so got a little extra conditioning this morning.

Crossfit Outer Edge

A.M

1 Round
15 Clean and Jerk @ 165
55 burpees
15 Clean and Jerks @ 165

Mid-Day

A) High Box Clean and Jerk 7x2 (2 Cleans then 2 Jerks)

B) High Bar Back Squat (% precent based on 3 a 3-rm of 305)
- 8 x 75%
- 5 x 85%
- 3 x 90%
- 3 x 95%
- 3 x 95%

C1) Heavy Push Press 5x3
C2) Heavy 3 Sec Pause Front Squat 5x3
(rest 60 seconds between sets)

D)
4 Round
150m Shuttle
20 C2B
50 Du's

(rest 2:00) between


Results


A.M Conditioning

8:17

Mid-Day (All in KG's)

A) 100/104/105/107/107/107/109 - Only went for one jerk @ 109 bringing it down was a doozy

B) 8x104/5x119/3x125/3x132/3x132

C1) 80/84/85/87/90x2
C2) 90/100/105/109/110

D) 1:33/1:29/1:35/1:30 (unbroken Pull-ups/tiny jump rope made for terrible double unders)