4/23-4/29 Training

4/23
Strength-Deadlift 3RM - 385# (PR) then 3x3@345# (reset after each rep)

I had the opportunity today to go visit Crossfit Houston this afternoon. It was a good change of pace althought the volume was a  little higher than I'm used to.

Warmup-Full Body KB Warmup
Strength - Weighted Pullups w/ Pause at Top

5@15#, 4@15#, 3@25#, 2@40#, 1@70#

WOD-5 RFT: 10 Box Jumps @36"-10 Slam Ball @30#

6:29

Skill Work-Muscle Ups and HSPUs
Finisher-1 Mile Run

4/24
WOD-'Amanda" w/ 400m Runs Between Each Round
         9 MU's-9 Sqt Snatches @135#-400m Run
         7 MU's-7 Snatches-400m Run
         5 MU's-5 Snatches-400m Run
20:40 (Very Challenging, Snatch Technique was Horrible)

4/25
Active Rest Day to Soreness from the Previous Couple Days
1.5 Mile Walk w/ 40# Vest

4/26
Rest Day

4/27
Strength-Sqt Cleans- 3x (1@135,1@145,1@155) on 30sec Rest
Skill-Snatch Balance Practice @ 95#

4/28
Conroe Crossfit Competition - 1st Place!!!!!!!
WOD 1 - 5k Run on Very Hilly Course - 22:42 - 7:19/mile
WOD 2 - 10 min AMRAP-6 Push Press @95#
                                           12 KBS @53#
                                           24 Wall Ball @20#
4.5 Rounds
WOD 3 - 500m Incline Row - 30 GHD Situps - 30 Box Jumps @24" - 30 Games Pushups - 30 Dbl Unders - 30 Deadlifts @155# - 500m Incline Row

9:49

4/29

A MUCH NEEDED REST DAY!!!!!