Saturday:
Airdyne: 30 seconds, 85% effort, 30 seconds slow spin: x 14
Held it in the mid 300s, finished with 200+ calories.
Speed clean ladder:
Set up 5 bars: 185, 205, 225, 240 and 250 . With a 2:00 cap move through the bars doing SQUAT cleans, as fast as you can. Once you clean the last bar go back to the 185 and keep repeating until the 2:00 is up. Report the number of successful bars cleaned.
My gol was to be able to get through it once, since I've never cleaned more than #245 before. I hit the first 3 bar in 22s then failed my first attempt at #240, regrouped and hit it. I took my time with #250 and hit it on the first attempt. Back to #185 with less than 20s and hit it and #205. Finished with 7 bars and a new PR. I really want to try this one again know that I know I can hit the weights I can push the pace a bit.
12:00 Amrap:
25m Atlas stone carry, #150
5 deficit HSPU, 5" deficit
25m sandbag push, fast turnover
20 pullups
10 squats, w/ 2 32kg KB's racked in the front position
2 rounds and through the 20 pull-ups in round 3. The HSPU and Squats w/ KBS were the worst! Really slowed me on this one. All singles on the HSPU and 5-3-2 and 5-5 on the squats. On a positive not, I hit 12, then 14 then 16 reps butterflying the pullups and that's the best they've felt in a while. #crossfit
Then I completed the morning with a 9 mile spin on the bike.
Airdyne: 30 seconds, 85% effort, 30 seconds slow spin: x 14
Held it in the mid 300s, finished with 200+ calories.
Speed clean ladder:
Set up 5 bars: 185, 205, 225, 240 and 250 . With a 2:00 cap move through the bars doing SQUAT cleans, as fast as you can. Once you clean the last bar go back to the 185 and keep repeating until the 2:00 is up. Report the number of successful bars cleaned.
My gol was to be able to get through it once, since I've never cleaned more than #245 before. I hit the first 3 bar in 22s then failed my first attempt at #240, regrouped and hit it. I took my time with #250 and hit it on the first attempt. Back to #185 with less than 20s and hit it and #205. Finished with 7 bars and a new PR. I really want to try this one again know that I know I can hit the weights I can push the pace a bit.
12:00 Amrap:
25m Atlas stone carry, #150
5 deficit HSPU, 5" deficit
25m sandbag push, fast turnover
20 pullups
10 squats, w/ 2 32kg KB's racked in the front position
2 rounds and through the 20 pull-ups in round 3. The HSPU and Squats w/ KBS were the worst! Really slowed me on this one. All singles on the HSPU and 5-3-2 and 5-5 on the squats. On a positive not, I hit 12, then 14 then 16 reps butterflying the pullups and that's the best they've felt in a while. #crossfit
Then I completed the morning with a 9 mile spin on the bike.
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