150425

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder

A.M.

2 sets @ EASY effort

Run 800m

Row 1000m

Ski Erg 500m

rest 10 min

9:49. The run was 3:30. And that was cruising pace. 

9:32. Ok, I didn't keep it at 60% intensity. :-/ 

"I just felt like pushing." -CrossFit Gump 

P.M.

A. Clean Pull + Hang Power Clean +  Push Jerk +  Split Jerk, build to a tough set

286. I don't trust my hips. Being scared. 

B. Wtd Strict Pull Ups w/ 53#, AMRAP Unbroken x 5 sets, rest 2-3 minutes

8, 6, 5, 5, 5

+

5 sets Grinding Effort

50’ Low handles Sled Push w/ 225# on top

50’ High Handles Sled Push w/ 225# on top

10 Pendlay Rows 185#

Raining like crazy. Didn't want to chance slipping and hurting more. 

Did following: 

5 rds

6 alt ball over shoulder (3 ea, 150#)

5 HSPU, strict 12" deficit

10 pendlay row 185#

15:42. Ball was tough in last 2 rounds. Kept slipping. Definitely grinding there. 

Did a few legless rope climbs afterwards. (4)

And 5 sets

30 seconds FLR on rings (as much external rotation as possible)

30 seconds rest