265-275-285-295-305-315-315-315
Short on depth on the first 2 reps at 315, so I did it one more time to get it right. Had every intention of doing sets across at 265, but felt good, so I kept moving it up.

265-265-265-265-275-285(old PR)-295(PR)-305(PR)-315(PR)-320F
Same as Justin I was going to do 265 (90% previous PR) across but after 4 sets I decided to go up.

Jakub and Justin… Damn! Them’s some big gains.
230 is 90% my PR.
185-205-225-230-230-230
Should have dumped the last 230, lost lumbar extension but fought the weight up out of the hole anyway, really tweaked the back.
Then, 185(10) Sort of a box squat set. Using a Med Ball instead of a box, pausing on the ball then firing out as explosively as possible. Back Squats remain my nemesis.

my first time doing single back squats…so i had no idea where to begin.
85-105-115-125-135(90degrees)-105-115×2. I’ll figure it out. Next time I’ll start at 115, then move on. My low back is my weakest link, however its getting stronger.

85(2)-105-115-125-135-145-155X

Not great, but getting better.

265-275-285-295-305-315-315-315

Short on depth on the first 2 reps at 315, so I did it one more time to get it right. Had every intention of doing sets across at 265, but felt good, so I kept moving it up.

265-265-265-265-275-285(old PR)-295(PR)-305(PR)-315(PR)-320F

Same as Justin I was going to do 265 (90% previous PR) across but after 4 sets I decided to go up.

175, 185, 205, 215, 225, 230(X), 205

30-pound PR at 225

Jakub and Justin… Damn! Them’s some big gains.

230 is 90% my PR.

185-205-225-230-230-230

Should have dumped the last 230, lost lumbar extension but fought the weight up out of the hole anyway, really tweaked the back.

Then, 185(10) Sort of a box squat set. Using a Med Ball instead of a box, pausing on the ball then firing out as explosively as possible. Back Squats remain my nemesis.

my first time doing single back squats…so i had no idea where to begin.

85-105-115-125-135(90degrees)-105-115×2. I’ll figure it out. Next time I’ll start at 115, then move on. My low back is my weakest link, however its getting stronger.

225-255-275-295F-275-280-285-225/10. Todays PR was 285. Did 305 back in March…

And there stands Russell on the CrossFit Main site!

Hope that means a pass.

Nancy:

5 rounds: 15 jumping pull-ups, 400 m run

+ 15 jumping pull ups and a little sprint

(bar too low to kip)