Friday 7/10

CGO 15.5

27-21-15-9 reps for time:
row (calories)
thrusters

Rx = 43/29kg, Scaled = 29/20kg

Post time to comments!

– double ball upper back/keg stretch
– classic elevated hamstring stretch

A.
squad warmup

B.
snatch MFTD
CJ MFTD

C.
“Outlaw Efficiency Test”

from 0:00 to 04:00: 2 Snatches (full) @ 80%

Then from 5:00 to 7:00 2 minute AMRAP of: Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

D.
CGO 15.5

27-21-15-9 reps for time:
thruster, 43/30kg
row (calories)

E.
Athlete’s Choice cool down for 20min

NO SESSION TOMORROW. GO SUPPORT YOUR TEAM THIS WEEKEND AT CF KRAIT! OR JOIN NORMAL CrossFit CLASS!

– Andrew competes in Men’s Rx individual on Saturday
– Margot, Anthony, Kristina, Alp, Ann-Marie, and Teddy compete in Team Rx on Sunday

3 thoughts on “Friday 7/10

  1. 15:12, scaled-ish at 25kg

    I didn’t do this workout during the Open, and having witnessed all the suffering at VERSUS and all day Friday, I was both intimidated and excited to experience it for myself. I’m still working on smoother rowing–I get a little jerky trying to get a strong pull–but Jared coached me through it and I got better in the last two sets. Interesting to hit peaks and valleys within the workout: the set of 21 was rough, 15 felt ok, then pushing through 9 was a bit of a grind. I liked this workout though!

  2. 12:22 Rx, which is much slower than my open time, but I was still happy with the effort. After the open, I told myself I would never do that workout again. I lied. It’s a great burner, but dang that round of 15 hurts.

    Thanks to Jared for the excellent cheerleading on that round of 9.

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