The start of my new training program

Today was the first day of my new training program. It was a pretty good day, but it is going to take me a week or two to get used to it. My new program consists of doing the Collegiate strength program on CrossFit Football. I am also doing their Daily WOD which is geared toward football so it is much shorter and with a lot more rest. I am also doing the WOD at CrossFit Harrisburg, which is usually a little longer that hits the conditioning portion I am lacking.

Normally I will be doing the CFFB stuff with my football players after school, but I had a meeting and was not able to lift with them. I went to the CrossFit Harrisburg box to get all of my work in. The first thing I did was some Strength:
Back Squat: 1,1,1,1,1 80%, 85%, 90%, 95%, 100%

With my PR very recent, I knew hitting 100% would be tough. I was able to hit all 80-95% but struggle on the 4th set. I decided to stay at 95% for my 5th set. My work sets were: 355, 375, 395, 415,415

Our Harrisburg WOD was next so I jumped in to get the work in.
WOD:
15 Minute AMRAP
10- Full Squat Clean 135#
20- Hand Release Pushups


This WOD got ugly very quick. After squatting heavy, and not really feeling my legs being a strong point of the day, this got very heavy very quick. I tried to keep a steady pace throughout the whole thing and not burn out, but the pushups killed me, especially after doing pushups and ring dips the day before. I was able to get through 6 rounds exactly. This is a little lower than I feel I should have done, but I think the 7-8 rounds would have been really pushing it. I'm sure I could do that if I was fresh.

After the WOD I rested up and finished my strength. I had to find a 5 Rep Max on Press, then do 3x5 with 90% of the weight I just used. With my shoulders, chest, and triceps being so tired from the WOD, I knew I would not be able to do much weight. I was only able to work up to 135 for 5 for my 90% was 120. I was able to hit all of my sets and reps, but I definitely took my time to get the reps in.

The CFFB WOD:
3rep max on Box Jumps
4x20 yard sprints
2rep max on Box Jumps
4x20 yard sprints
1rep max on Box Jumps
4x20 yard sprints

As you can see, this isn't a very cardio-based workout. I was able to this relatively easy, but my legs were dead and my box jumps suffered. The WOD was very easy and I think it was a good way to end the day.
my rep scheme was- 30"x3, 40"x2, and 44"x1 (and I barely got it)

Tomorrows CFFB WOD is a beast so it is time to rest up and prepare for the next day.