630 cf class
Strength: 3rnds 1shoulder press, 3 push press, 5 push jerk. Build weight. Built to 115.
I think my 1 rep shoulder press is more like 130 but with my neck issues, I didn't want to risk it. Focused on jerk form instead. Excited to go after a cj pr this spring.
Then 16min Amrap at 75lbs 9 DL 6 hip snatch and 3 Ohsq. 12rnds 11 reps.
At lunch, 5mi run in 40min. No problem.
I like varying the weeks between duration and intensity. I will ride tomorrow and wod if time permits. Then 9 at marathon pace Sunday morning. After that I have a duration week. But I will also be traveling. So who knows what will happen. I am supposed to go 11 hard on thursday. Might have to break that up into two shorter runs to fit it in.
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