110809 Row

CFSB C2 de-load

A.M. Workout

Buy in:
15 Arm circles (per arm; f/b)
15 Leg swings (per leg)
10 Overhead squats
10 Burpees

Strength:
Back Squat 3 x 5
45# x 10
95# x 8
165# x 5
190# x 5
205# x 5 (+3)

Dips 3 x 10

WOD from 110808:
4 rounds of:
Row 500m
Rest 3 min
Post time for each round
Time: 1:47 | 1:51 | 1:51 | 1:44


P.M. Workout

Buy in:
5K run: 27:15

WOD (untimed):
12-9-6 of
30# DB Ground to overhead
Knees to Elbows

Skill:
HSPUs: 5 | 5 | 4

Snatch 3 x 5
45 | 55 | 95


After 2 complete cycles of the CrossFit Strength Bias Program I've evaluated my progress and am going to switch things up and substitute a bench press day for the front squat day. The intent is to help improve my shoulder press.

Front squats will still be done but only as skill work on back squat day. Additionally I will be adding dedicated chin/pull-up to shoulder day to work this goat as well as adding dedicated dips to bench press day.