121013

Barbells for Boobs at CrossFit Bravery in Bessemer, AL
Grace
30 Clean and Jerk (135/95)
1:34  17 second PR.  I should have gone UB.  Sub 1:20 is possible.  I will do it again in a few weeks.

Strength
Front Squat – based on 121006:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Could not hold very long in the front rack. The squats were easy.  Awful holding it. So the last set, we did 2 FS at 80% every 30 seconds for 2:00.  10 total reps. 

Conditioning
Compare to 120111
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
9:50 That's a PR by 1:43. Very happy with this and proves that I'm getting stronger in my back. Not excellent but I'm happy with it and my progress because deadlifts are such a weakness. Did dead UB, 4x3, 6/3/3. Last time after the first set were all singles.