Rest day on CF site, so making up my sprints

Afternoon:

Sprint 8: 8 x 30 sec @ 18.0 kph
Rest @ 8.5 kph
Total: 3.07 km @ 17 min.

Dropped the top speed and increased the "rest" speed. Increased overall distance by .02 km. Will see how rough it becomes as the rest gets faster.

"CrossFit Total"

Back squat, 1 rep: 160 kg / 352 lbs (PR 390 lbs)
Shoulder Press, 1 rep: 80 kg / 176 lbs (PR 195 lbs)
Deadlift, 1 rep: 180 kg / 396 lbs (PR 470 lbs)

Total = 400 kg / 881 lbs (PR 1050 lbs)

Not my best but not too bad, especially since (1) I'm not in a strength cycle and haven't done one in some time and (2) I backed off all three lifts so I wouldn't accidentally injure myself. With these "new" numbers I can gauge my future strength WODs better.

Yoga: session 1

Scaled main site WOD:

Three rounds for time of:
10 toes-to-bar
Row 200 meters with straight legs
10 burpees
Row 200 meters with straight arms

13:45

Flutter kicks: 4 x 16

Scaled from main site: (short on time)

5 Front squats x 60 kg
5 pull-ups
4 Front squats x 65 kg
4 pull-ups
3 Front squats x 70 kg
3 pull-ups
2 Front squats x 75 kg
2 pull-ups
1 Front squat x 80 kg
1 pull-ups

Flutter kicks: 4 x 15

Morning:

Yoga: session 1 & 2
Push ups: 1 x 30
Flutter kicks: 1 x 30
Squats: 1 x 30

Morning:

Complete as many reps as possible in 7 minutes of:
Burpees

58 reps

Yoga, session 1

Flutter kicks: 1 x 40

Afternoon:

Sprint 8: 8 x 30 sec @ 18.3 kph
Rest @ 8.3 kph
Total: 3.05 km @ 17 min.
MHR: 161

Scaled "Weston"

Three rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

30 min.

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Easy pace; 3 rounds + 400m

Sprint 8: 8 x 30 sec @ 18.2 kph
Rest @ 8.2 kph
Total: 3.01 km

hang power snatch:

1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
1 x 3 x 60kg(2)

power snatch

1 x 5 x 60kg

flutter kicks: 1 x 10 x 13

Sprint 8: 8 x 30 sec @ 18.1 kph
rest @ 8.1 kph
total distance 2.96km @ 17 min.

Sprint 8: 8 x 30 sec @ 18 kph
8.1 kph rest
total distance 2.92 km

flutter kicks: 10 x 12

Front Squat 1-10-1-20-1-30 reps

1 x 60 kg

10, 20, 30 x 40 kg

Flutter kicks: 10 x 10

Morning:

Yoga, session 1
push-ups x 30
flutter kicks x 30

Afternoon:

Sprint 8:
8 x 30 sec @ 18 kph
8 kph rest