max reps in 5 minutes
225lb back squat x 3
chest to bar pull ups x 7
butterfly abmat situps x 11
recover 3 minutes
rope slams x 11
225lb back squat x 3
chest to bar pull ups x 7
butterfly abmat situps x 11
recover 3 minutes
rope slams x 11
clapping push ups x 7
175lb power clean x 3
max reps in 5 minutes
max reps in 5 minutes
3 comments:
thanks to jason from crossfit 785 for taking part in this today. insular gym doesn't get many visitors so in many ways this was a treat. i appreciate the tips and coaching and hope we can get together more often. it still amazes me how different we all are. strengths and weaknesses were eveident today and in the end we crossed the finish line one right after the other. this sort of effort (heavy for time) is something i believe in and at approximately 75% of my 1rm for both barbell movements i would consider it to fall under that category. although i'm sure it's beneficial in terms of carrying out work and increasing strength under pressure and fatige, more experimentation is necessary. i'm not sure i've cracked the code on percentages, rep schemes, and proper movements to balance the mix. today's effort would be considered a success in terms of my goal of going heavy in a short time domain in order to test current squat and clean ability but a few minutes afterwords i was left with an empty feeling. that residual burn and scaring of the insides often left behind from a high speed medium weight effort was missing. in the end i think it's just two different and equally beneficial scenarios and, at least for now, i'll continue to employ both.
did the 30, 25, 20, 15, and 10 rep rounds of burpees, box jumps @24", ATB from the main site. it took me 26:08.
-johnny
I did this workout for a "quick fix" to the conclusion of a restless day. To be honest, it was a workout that left me feeling defeated. I am still thinking about this one...I couldn't get into a rhythm...felt like one of those dreams where you are trying to sprint, but you are going at half time pace.
I did three rounds of the first set. I was supposed to have around 155# on the back squat, but after I started, I realized I had 180#. I continued. The second set, I failed my first two cleans, and managed to pull out three rounds + 4 clapping pushups.
MJ
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