Home Gym
1200
Warm Up
3 minutes row
Comptrain barbell warm-up
Foam roll calves/glutes
Deadlift - 135#
Metcon
"Christine"
3 Rounds for time
500 m row
12 Deadlift (BW = 185#)
21 Box Jumps (24")
I have done Christine a few times, but never Rx.
12/28/2018 - scaled row to 350 m, 135# deadlift, 20" step-ups - 16:27
4/15/2019 - full row, 135# deadlift, 20" box jumps - 15:02
4/20/2020 - 400m runs, 135# deadlift, 20" box jumps - 15:24
Today, I went Rx and the times reflected that:
Round 1 - 6:00
Round 2 - 6:45 (12:45)
Round 3 - 6:35 (19:20)
The rows were on a 2:30 pace, the deadlifts were 2 sets of 6/6 and the 24" box jumps were steady without long pauses. I felt really good about the effort.
Programming was from Vintage Crossfit.
No comments:
Post a Comment