2 a Day

111909

Today i decided to workout before class. Worked on front squats with a timer to find out a 1 rep max.

Warm up:

3 rounds

5 pullups

10 pushups

15 squats

20 situps

Strength:

Adding weight ever 45 seconds

7-6-5-4-3-2-1

Started with 135# and on my last set i was able to squat 295#. I think i can probably get 315# wit a lot more rest.

CrossfitDC class:

5 rounds:

25 Swings (32k)

25 Situps

Time: dnf

I wasn't able to finish the wod due to a back injury. On the fourth round, my form was terrible and i was just muscling the kb and not using my core. Felt a pop and decided to call it quits. I might be over training, so i will take the next 2 days off and live to fight on Sunday in class.