Crossfit
Metcon - 20.1
10 rounds for time: (15 minute cap)
8 Ground-to-Overhead, 43kg
10 Bar Facing Burpees
7+2 (128 reps, +9 reps vs
2019) - ave HR 184, max 192
Accessory
Incline DB Bench: 20sx10, 22.5sx10x2
Band Chest Fly: 3x12
Double DB Skull Crushers: 10sx10x3
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That was no fun. I picked this day to go close to 100% to see where my fitness is at. +9 reps vs 4 years ago isn't really great. The Open is in 2 weeks. BUT, I think I go faster on game day with the additional motivation. And, I couldn't drop the bar here and I could drop it last time. It feels like 8 rounds is doable.
Dropping the bar and singles in everything is a cheat code in crossfit. 8 singles probably takes 4-5 seconds less vs touch n go. And you end up with a much lower HR and way less fatigue on your body by not lowering the bar 56 times.
Round times were 1:34, 1:50, 1:58, 2:07, 2:26, 2:33, 2:19. I just lost motivation in the middle. It was mostly 4+4 clean and jerks. I did a few snatches in the second round and the last 2 reps were snatches. Snatches were pain free until I had to drop a bit deeper to catch it.