Continued from CrossFit Journal 2021.
This seems like a great Karen prep workout. I’ve also discovered (thanks to my great coach) that if I don’t jump on my wall balls I conserve a lot more energy and can actually do 15 un-broken every round.
Tue June 21, 2022
06/21/2022
Weightlifting
Metcon (Weight)
No Touch Deadlift
For Total Load:
5 Sets of 4
Score: 115, 165, 165, 195, 205
Metcon
“Dead and Gone” (Time)
For Time:
21-15-9:
Deadlifts 225 / 155 lb
200 Meter Run
Dumbbell Push Jerks 50 / 35 lb’s
200 Meter Run
Score: 17:36 (195# barbell, 45# dumbbells)
I felt very slow today. But just moved my body and tried not to overdo it on the deadlifts. I feel like I picked a good weight actually.
Mon June 27, 2022
Overhead Squat
For Total Load:
5 Sets of 4
Score: Worked up to 80lbs.
“Starting Over” (AMRAP - Rounds and Reps)
AMRAP 15:
15 Overhead Squats 95 / 65 lb
30 Dumbbell Hang Power Snatches* 50 / 35 lb
60 Double Unders
*1 Dumbbell (Switch Arms Every 5 Reps)
*Score: Rounds + Reps
Score: 2 + 26 (65lb barbell, 40lb db)
Wed June 29, 2022
Weighted Chin-Up
For Total Load:
5 Sets of 4
score is total weight used ex:10+ 15 + 25 + 35 + 45 = 130
Score: 0 (I just did body weight)
Death By Calorie Row (Calories)
For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
…
Add 1 Calorie Every Minute.
score = highest calorie count you get to (ie: min 15, min 16, min 17)
Score: 16
This was a fun one! Probably a good rowing workout to practice for a 2k row. Maybe I could have gotten to 17, but I think I would need someone to reset my rower cause I only had a few seconds to spare and was already pretty spent on that last set that I didn’t even attempt 17.
Accessory work
I did 11 GHD sit-ups. My plan is to do a set of these once a week. So that when they are programmed again I can do some of them as part of the workout and not be completely destroyed by them and give myself rhabdo.
I also did some sled pulls for the first time!
I’ve missed a few days of logging workouts… I still need to keep working on automating this with Pegboard.fit but I’ll get there.
My time: 38:06.
I did most of my double under rounds unbroken so I was pretty happy about that. Double unders we’re significantly harder after running vs rowing.
