Hard Minute

Noon with the crew.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Supinated Pendlay Rows (5151 Tempo, 45#)

Accessory

5 Sets – E3M

  • 3 Supinated Pendlay Rows (5151 Tempo, 75#)
  • 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

Conditioning

1:00 Work / 1:00 Rest until complete

  • 100 Burpees
  • 75 MB Cleans
  • 50 Box Jumps
  • 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

m=2n-2

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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