CrossFit Total
– Back Squat, 1 RM
– Shoulder Press, 1 RM
– Deadlift, 1 RM
Post weights and total to comments.
Europa Strength & Conditioning
Strength and conditioning programming for military, law enforcement, and firefighters
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mrscoriknight on Sunday, 23 March 2014 Sean Lampley on Tuesday, 25 March 2014 bryonknight on Monday, 24 March 2014 alexeuropa on Tuesday, 25 March 2014 Sean Lampley on Monday, 24 March 2014
Europa Strength & Conditioning 
Ran 5K in 25:28 in a.m.
Power Lift Total
Back Sqt: 135lbs (PR)
Bench: 85lbs
Dead: 195lbs (PR)
Fri: 5 min AMRAP
10 pushups
10 toes-to-bar
10 air squats
4 rnds + 4 (sub knees to chest)
Competed in the NAS Jacksonville Powerlifting Competition
Back Squat: 335, 355 (Fail – Depth), 375 (PR)
Bench Press (w/ a pause at the chest): 255, 265, 285 (PR)
Deadlift: 405, 420 (PR), 450 (PR!!!)
Total: 1,110 lbs
Finished 12th overall
Friday: 5 Min AMRAP
(10 Push-ups, 10 Toes-to-Bar, 10 Squats)
2 rounds + 22
Pirates on the Run 5k- 27:19
Powerlifting Total:
Back Squat: 235, 240 (PR), 245F
Bench Press: 160, 170, 185F
Deadlift: 265, 285, 300 (PR)
710 lbs Total