Power snatch: 60%x1x3, 70%x1x3
Power clean and power jerk: 60%x1x3, 70%x1x3
Tall box jumps: 3x5 – step down
Conditioning: 3x500m @ 80% of 500m PR, rest 1:1 – for every interval not within 5 seconds of projected time there is a 25 burpee penalty - LEARN TO PACE CORRECTLY
Math on row:
First number would be your 500m PR, second number would be the 80% effort.
1:20 - 1:36
1:21 - 1:37
1:22 - 1:38
1:23 - 1:40
1:24 - 1:41
1:25 - 1:42
1:26 - 1:43
1:27 - 1:44
1:28 - 1:46
1:29 - 1:47
1:30 - 1:48
1:31 - 1:49
1:32 - 1:50
1:33 - 1:52
1:34 - 1:53
1:35 - 1:54
1:36 - 1:55
1:37 - 1:56
1:38 - 1:58
1:39 - 1:59
1:40 - 2:00
1:41 - 2:01
1:42 - 2:02
1:43 - 2:04
1:44 - 2:05
1:45 - 2:06
1:46 - 2:07
1:47 - 2:08
1:48 - 2:10
1:49 - 2:11
1:50 - 2:12
1:51 - 2:13
1:52 - 2:14
1:53 - 2:16
1:54 - 2:17
1:55 - 2:18
1:56 - 2:19
1:57 - 2:20
1:58 - 2:22
1:59 - 2:23
2:00 - 2:24
Tall box jumps: 3x5 – step down
Conditioning: 3x500m @ 80% of 500m PR, rest 1:1 – for every interval not within 5 seconds of projected time there is a 25 burpee penalty - LEARN TO PACE CORRECTLY
Math on row:
First number would be your 500m PR, second number would be the 80% effort.
1:20 - 1:36
1:21 - 1:37
1:22 - 1:38
1:23 - 1:40
1:24 - 1:41
1:25 - 1:42
1:26 - 1:43
1:27 - 1:44
1:28 - 1:46
1:29 - 1:47
1:30 - 1:48
1:31 - 1:49
1:32 - 1:50
1:33 - 1:52
1:34 - 1:53
1:35 - 1:54
1:36 - 1:55
1:37 - 1:56
1:38 - 1:58
1:39 - 1:59
1:40 - 2:00
1:41 - 2:01
1:42 - 2:02
1:43 - 2:04
1:44 - 2:05
1:45 - 2:06
1:46 - 2:07
1:47 - 2:08
1:48 - 2:10
1:49 - 2:11
1:50 - 2:12
1:51 - 2:13
1:52 - 2:14
1:53 - 2:16
1:54 - 2:17
1:55 - 2:18
1:56 - 2:19
1:57 - 2:20
1:58 - 2:22
1:59 - 2:23
2:00 - 2:24
This comment has been removed by the author.
ReplyDeleteSnatch: 65/75 because 60 on the bar is just weird.
ReplyDeleteC&j: 75/100 because clearly I can't do the math on 70%. Geez
Box jumps: had to work up the courage to jump on the 24" box. (Box jumps are my one true Crossfit fear)
Row 1- 2:05.9 ( required burpee penalty)
Row 2- 2:14.1
Row 3- 2:15.3
2:13 was my target. Pacing is a skill I need to work on.
Snatch: 65/75
ReplyDeleteC&J: 95/105
Box jumps: 30"
Row 1- 2:14
Row 2- 2:08
Row 3- 2:10
P Snatch: 135/145
ReplyDeleteP C&J: 135/160
Tall Box Jumps: 35.5/39.25/43"
No Rower/Ran 400M with hill: 2:00/1:57/1:59
Couldn't workout yesterday, so I did some of it today.
ReplyDeletePS: 135, 155
PC & PJ: 155, 185
Squats from yesterday: 185
Row: Shooting for 1:44 per. 1:45, 1:44, 1:44
Finisher: 4 x 15 GHDs
PSn 70, 81
ReplyDeletePC & PJ 95, 110
Box Jump 30"
row 1:54, 1:50, 1:51
Psnatch @ 155
ReplyDeletePCnJ @ 190
BJ @ 40"x5x2, 43"x5
Rows @ 1:40, 1:40.5, 1:40
RIP LShiz's shin...
I feel like that box owes me something. I seriously expected to see a chunk of my skin hanging from the edge of the box.
DeletePSnatch 75, 85
ReplyDeletePC&J 95, 110
BJ, less just say the box won this round.
Instead of met con action I sat in the ER for hours. I now feel like I need to disinfect my whole body.
Four stitches later, I should be back in action tomorrow.
PS - 125/145
ReplyDeletePC+PJ - 155/175
BJ - 3x5 @ 42" (most I could do without smacking my head on the garage ceiling, was fairly easy)
Metcon - 1:40.2, 1:39.8, 1:40.1 (PR is 1:23.9 which puts pacing at 1:40.6)
When the eff did you break 1:24? I thought you were 1:24.1??
DeleteLike a year ago? I have a picture of the C2 monitor somewhere... I'll send it to you if I can find it.
DeletePSn 65
ReplyDeletePC & PJ 80, 95
Box Jump 30"--i think?
row 1:57, 2:00, 2:00
PS: 135/145
ReplyDelete145/165
BJ: not sure exactly..40ish maybe
Row: 1:54, 1:54, 1:54
PS: 125/135
ReplyDeletePc+PJ: 155/165
Conditioning: 1:47.6, 1:46, 147.2 (goal 1:48)
Only able to do my rows yesterday:
ReplyDelete2:08
2:07
2:09
Snatch: 75/85
ReplyDeleteC&J: 95/105
Box: 30" - beat that mental block :)
rowing: stayed within my numbers...something like 2:15 each time
First day back in 12 days. Wisdom tooth extraction did not go as smooth as I hoped. Did Monday's work and Tuesday's conditioning.
ReplyDeleteSnatch: 65
C&J: 80
Squat: 75
Superset Squat with Tall Box Jumps at (I think)30"
Row: 2:18, 2:19, 2:21 Not too great, number was 2:17 and I was all over the place.
Snatch: 80, 90
ReplyDeletePC&J: 100, 115
Squat: 80
BJ: The Jerk Boxes (38")