Warm-up:
front squat (triples to 155)
Performance Menu WOD 121207
5x3 front squat (180, ~83%)
3-2-1 clean pull (150,2x155)
3-3-2-1-1-1-1-1 split jerk BTN (65,85,100,115,125,130,135,140)
Rowing intervals (1-2 work-rest, damper = 5/6):
250 m at 1:44.6 min/500 m pace
250 m at 1:44.7 min/500 m pace
250 m at 1:42.6 min/500 m pace
250 m at 1:44.9 min/500 m pace
Front squats felt heavy from too much squatting this week. Jerks felt awesome; kept thinking about Burgener's cues from the video posted 2 days ago. Swapped the metcon out again to make my life easier.
Wednesday, December 12, 2007
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2 comments:
Brian, how do you like the PM workouts? You seem to have been hitting them often lately...
They're great. Well thought out programming (details here ) hitting the stuff I want to get better at (O-lifting). Once I hit some goals, I will likely spend some time using Rutherford's ME Black Box (uses the 3 on 1 off Crossfit WOD, but subs the middle WOD with a ME lift) to improve my metcon.
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