Hey Folks!
Triceps are going to be lit up! Great work today – Lots of heavy breathing and high quality conditioning. That pace you can maintain, but are struggling to keep up – that’s right around your lactic threshold. There are a lot of benefits to improving your conditioning – your aerobic fitness – from getting more rounds on a long AMRAP, to recovering faster between heavy lifts. So don’t “poo-poo” it as unimportant (not that you are – but I know in the past folks have focused on purely getting strong, etc. – the many era’s of CrossFit).
[av_video src=’https://www.youtube.com/watch?v=EJk4-NhcRvo’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-o6l1′]
Coaches Notes:
Try to go heavy on those last couple sets. You should be getting close to 90% – somewhere around there. You should be getting a good idea as to how your row pacing goes nowadays, so keep that in mind during the Rows. If need be, you can sub in a Bike, though it’s going to smoke the legs in a whole different way. The shoulder to overhead should be in 3 sets or less (1 being ideal, obviously).
Strength:
Front Squat for load:
5×3
Ascending weights
Conditioning – “PB & J”
3 rounds for time
30 Calories Row
20 Shoulder to Overhead (115/75)
Comments are closed