Squat clean x 1.1.1 + 1 split jerk after third rep, rest 2:30 x 5 sets @ 80%
225 – barbell felt good today, so perfect loading to feel fast out of the whole and quick and aggressive dip and drive
+
For time @ 90%
400ft dbl DB farmer carry
15 dbl DB thrusters @ 50lbs/hand
30 cal row
(rest 10 min)
For time @ 90%
30 cal row
15 dbl DB thrusters @ 50/hand
400ft dbl DB farmer carry
3:51 & 4:00 – i was surprised how much i felt my lats when trying to row, for the walk the first time i only set the db down before finishing the last 50 in order to feel like i could have a good sprint finish, but on the rower i just felt like i couldn’t finish with any power on the follow through.
On another note, my left shoulder is really irritated and can get a touch painful in certain positions. It feels like bicep tendon, but we have been through this before so i know all the protocol to go through. This is when we can be thankful that CrossFit is so much sagittal plane, it’s only more life scenarios that it feels exposed, but feel i can minimize that in the gym. The only movement at this moment i think might create some pain is a db power clean. Will keep you updated, but at this moment I’m not super worried, just super attentive and aware.