Monday, November 16, 2020

Metcon - Intervals

Monday, November 16, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility
PVC Pass Throughs
abbreviated Burgener warm-up
Comptrain Barbell warm-up
Kip Swings
Scap Pull-ups

Metcon Intervals

Every 4 minutes for 32 minutes (8) sets

400 m run
3 Power Clean
3 Pull-ups

This was a pretty good workout for me.  The runs were taking me 2:20-2:25.  I used relatively light weight for the power cleans and went 24/24.  The pull-ups went really well and I could do 3 strict pull-ups unbroken each set.  I had around 45 seconds rest between rounds.  I used 95# for the first set and 105# for subsequent sets.  2490# (24/24)

Programming was from Crossfit Golden for 11.16.20

I put my gym back together after painting the back wall.  While the paint jo leaves a bit to be desired, the new space is awesome.

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