31
Aug
Yesterday once more
Strength: Week 7 of 9: Mash Front Squat Cycle
(3sec @ bottom/10 @ top)
Part 1: Find a heavy with the above pause (12-mins)
Part 2: 2×3 @ 80% of Part 1
Skill: Rope Climbs
Metcon:
Against 6:00
400m Run
15 Thrusters
1 Rope Climbs
Against 5:00
200m Run
12 Thrusters
2 Rope Climbs
Against 4:00
100m Run
9 Thrusters
3 Rope Climbs
L1: 135/95, Rope climbs as written, run as written
L2: 95/65, Rope climbs (1,2,2), run as written
L3: 75/55, Scaled Rope Climb, Run (300,200,100)
L4: DB Thrusters, Scaledd RC or RR, Run (200s)