10 reps light weight
5 reps medium weight
3 reps heavier
2 reps heavier
3 sets of 1 rep max
back squat, press and dead lift.
Back squat: 95
Dead lift: 175
I know I know I'm an IDIOT. I've been whining about hurting my back w/ deadlifts and there I go and do them in a W.O.D. for my one rep max - even worse. To be honest it was the back squats that hurt my back, thats why the weight is so low. We modified so that on the continuous reps of my DL I was dropping the weight and picking it back up at the bottom as the lowering was putting more strain on my back than I liked. To be honest the deadlifts weren't that bad and I made a huge effort to keep my form and had my trainer spot me.
Thats two things I can strike off of my goals for the year:
I signed hubby and I up for the Saturday crossfit class so we will be going together for the first time. I'm really excited! :)