METcon #1
1 Power Clean & Jerk @ 155lbs
5 Pull-ups
10 Push-ups
15 Air Squats
** 10 Rounds for time **
GT 12:33
Deadlift (292.5 Strength PR)
1 x 15 @ 135lbs
1 x 10 @ 185lbs
1 x 5 @ 75% (220lbs)
1 x 3 @ 85% (250lbs)
1 x 1+ @ 95% (280lbs) - 4 Reps
Hamstring Curls
1 x 10 @ 45lbs
2 x 12 @ 45lbs
RDL
2 x 10 @ 35lbs KB
METcon#2
10 Deadlift @ 225
50 Double Unders
** 3 Rounds for time **
GT 6:25
I knew that I had to get my butt back into the gym today, and get some solid work in. I like to think that I did that. The first METcon is the workout on the Crossfit mainsite today. It felt pretty good, I may have been able to do it faster if I didn't have the fear of dropping the clean & jerk. The deadlifts and hamstring work felt pretty good as well, my forearms and grip was the limiting factor with my lift, but hopefully that will get stronger, just like everything else. The second METcon I was pretty spent already, but I knew I wanted to get something else in. The first round I smoked. I did all of the Deadlifts and double unders unbroken. The second round was quite a different story. My grip was struggling, I had to sit the bar down on a couple of different occasions, then on the double unders, fatigue set in and I was just not as efficient. All in all I am happy with this Monday! Resting the remainder of the day.
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