Sprint the Row

Legs are a bit more sore today as is my shoulder area. In for the 4pm as usual. Ran out of dextrose!IMG_1995

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 30s Front Rack Stretch
  • 5 Muscle Cleans (45#)
  • 10 Strict Press (45#)
  • 5 Hang Power Cleans (45#)
  • 10 Power Clean and Jerks (45#)
  • C&J
    • 5×95#
    • 3×135
    • 2×155
    • 2×175
    • 1×185

Weightlifting

E30S – 10:00

  • 1 C&J (195#)

I grabbed my belt and had it around my waist in case I needed it. I started tightening it up after the first 2 or 3 just to be safe. After about 5 reps I felt like I needed to start dropping lower in the jerk.

Conditioning

E4M – 20:00

  • 15 cal Row
  • 20 Shuttle Run (65′)

The goal was to sprint the row and recover on the run (400m). I was pulling around 2,000 cal/hr and hopping off around 30 seconds. Paced the first three runs and got about 50 seconds of rest. Felt good, so picked up the pace for the last two runs, finishing with about 1:05 and then 1:13 left on the clock. That felt much better than I expected.

Either a full rest day or active recovery tomorrow.

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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