Sunday, 22 May 2016

22/05/2016

Commute:

D: 3.1km
A: 10m

Crossfit:
A. EMOTM x 10
Min 1 – 45sec ME Handstand Push Up/Box Push Up/Hand Release Push Up
Min 2 – 45sec ME Strict Pull/Pull Up/Deficit Ring Row


B. Deadlift
5 x 10
Same load across all sets.
Result: 80kg

C. Complete for time:
21-18-15-12-9 Cal Row
35-45-55-65-75 Double Unders (scaled to 2x single unders)
Score: 9:48

I don't know if we were meant to keep score/count on part A, it didn't go on the whiteboard so I guess not, but then again, given I discovered the halflife of my pushup and banded pullup abilities, maybe it should have gone on a scientists. In the first set(s) I got 10 of each, in the last I was down to 6 pushups and 4 banded pull ups.

The metcon wasn't too bad, try to keep calm on the rower, and try to keep the hands fast on the skipping.

PMPW: 89kg

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