At least it wasn't at altitude
For conditioning work today, pulled out a recent workout from Crossfit Park City. Total opposite kind of workout from Scott's heavy singles yesterday (which I should do soon).
Warm-up:
3x5 pushups/situps/squats/pullups
AMRAP in 12 min:
Barbell complex (135/95) of:
4 Deadlifts
3 Hang Power Cleans
2 Lunges (Bar in front-rack position, 1 rep per leg)
2 Push Jerks
KL (sub 95): 9 rounds + 4 DL
2x15 bench press (45, 65)
Whew! Still sweating as I sit at my desk; HR mid 180s right after. I scaled way down on the weight, but still had to break it up after a few rounds - rested after the 3rd DL so I could go right into the HPCs afterwards. HPC technique needs work, and the lunges were all over the place - could have done it at a little heavier weight but felt right for today.
2 comments:
whew, seems intense! The push jerks may have been the limiting factor for me. I really need to get into some more cardio.
Not too bad, though it would be with more weight. Kin dof a grinder at 95.
Bet with all the recent PCs you could hit this at higher weight.
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