A. Every 20 sec for 11 rounds: 2 fast deadlifts at 60% of 1RM.
The interval is a bit shorter this week, and the percentage is a bit lower to hopefully maintain good bar speed.
B. 11 min AMRAP: 21 Russian KB swings, 14 overhead walking lunges with plate, 4 gym lengths farmer carry with KBs or DBs.
KB swings and farmer carries should be heavy. Prescribed weights for men/women are 45/25 # for the OH lunges.
I was reminded of this article entitled “Why Can’t I PR Every Day?” on Tuesday, when I didn’t quite get the back squat PR I was hoping for. If you are new to CrossFit, you are likely still at the point where you are still setting personal records pretty much every time you lift, but regardless, this article is a good reminder of what a PR actually is.
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A. 75# loved the interval training on this one!! so FUN!
B. 4+30, (35#/10#/35#)
– i wasn’t sure if i’d be able to use the 35# KB – but i did it with no rests! whoop!
– the walking plate lunges were rough, had to rest at 1 point.
– and on the farmer carry i just wanted to slouch the whole way! HA! colin called me on that pretty fast!
awesome workout today! felt great 🙂
Well done, Esther! Way to slog through that one on your own.
B. I don’t recall the exact number of reps. I completed round 4 and got part way through round 5. 80# KB for the swings, 45# plate for the lunges, and 2×55# KBs for the farmer carry. Grip was a huge factor on the swings because of the handle diameter on the KB, but I managed to get through 3 rounds unbroken. I think my shoulder position on the OH lunges is better than it has been in the past, which really helped.