6/19 WOD

I could really feel the training this week in my body today. so i decided to take a day off of crossfit and just lift.

warm up:
5 min bike
2 min rower

legs:
warm up set: leg press machine
7 sets: squats (135/225/315/405/455/505/550*) *isometric
4 sets: smith machine lunges (135/185/225/225)
4 sets: leg extensions (130/150/170/190)
4 sets: lying leg curls (100/120/110/100)
4 sets: leg press (180/360/540/360)
4 sets: leg press machine calve raises (360/360/360/360)

abs:
4 sets: machine crunches with alternating overhead lumberjack grip (20/40/40/40)
3 sets: hip thrusters with a twist

post workout weight = 289 (gym scale)