A.
6 sets of:
Clean and Jerk x 1 rep @ 90+%
B.
Deadlift
Deadlift
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 1 rep @ 95%
C.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 5 reps @ 60% of Back Squat
D.
Every 10 minutes, for 30 mintues:
50 Calorie Row
40 Double Unders
30 Chest to Bar Pull Ups
20 Alternating Pistol Squats
10 Push Press (115lbs/75lbs)
*If you DO NOT believe you can finish the workload in 10 minutes, you need to scale back, on whatever you think will hold you back*
A: 245, 255, 265, 275x, 275x, 280 PR!
ReplyDelete* Movement didn't feel too crisp today so that was annoying!
B: 380x3 / 405x2 / 430x1 / 450x1 / 470x1 PR!
* Dead lifts felt good today! Hopefully can add something to that PR next week!!
C: 260 for all sets
D:
1 - 6:01
2 - 6:39
3 - 6:49
* This was definitely pretty rough but I'm happy with my times at this point. Everything was pretty much unbroken except for the pullups.
Clean and jerk x1 x6
ReplyDelete165, 185, 205, 225, 245 jerk fail
Heavy clean 265, 275pr
Deadlift every 2mins for 6mins
5@225
Metcon - every 10mins x 3
40 cal row
20 double unders
20 pullups
20 pistols
10 push press 115#
(these took me around 6:00-7:30)
Stoked I PR'd my clean. I'm starting to crank out some numbers. Also, I did butterfly pullups and pistols for the first time without practicing them. Which was cool.
Sprained my wrists a bit attempting 285. The yoga is really helping my crossfit and my lower back pain. Must keep going regularly. The Metcon was really challenging, especially mentally.
I skipped the heavy deadlifts to prevent back pain. Happy.