4-19-24

 Thunder Bros Biceps

SA preacher DB curls

4x12 with 3 second negative

25# for 3 sets, 4th set did 8 reps at 35# then dropped to 25#

BB cheat curls

Swing up and 3 sec negative

10 reps, 65#

10 reps, 75#

10 reps then drop 30% and do 10 fast reps, 75# then 55#

10 reps then drop 30% and max reps, 75# then 55#. Did 15 reps for max.

Crossfit Games 2024 Quarterfinals WOD

20min cap

3 rounds

50 wallball, 20#

50 lateral burpee box jump overs, 24"

Total: 257

WB were 50, then 5 sets of 10, then 15-15-20. I should've done bigger sets on 2nd round.

Burpees were ub and consistent. Second set was mental.

Powerclean and split jerk

Sets of 2, build to heavy

95

115

135

155

175

195

210, missed the jerk on first rep. Did clean only on second rep.

225, missed first clean and stopped.