A double whammy metcon

Late afternoon

AMRAP in 12:00

10 Pushups
10 Renegade Rows (40#)
20 Mountain Climbers

14 + 2 reps

5 rounds for time: 45# DBs

5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Squats

25 Situps

*If the weight touches the ground in the middle of a round, 5 burpee fault.

7:26

Workout comments: I tried a similar workout a few weeks back with increasing weight, but still with the idea that you could not drop the dumbbells. I made it up to 65# I think, so 45 seemed like a good place to start. I usually make it a point to go hard during the first round, gauge the estimated time to finish, and try to beat that time. In this case, I finished the first round in approx. 1:34 and the second round in 1:30. I could feel it getting tougher, but wanted to beat 7:30 for the 5 rounds. I really had to push it out at the end. The last round of situps killed me.

The first metcon was tough. I should have gone for lighter weight if I wanted to get a more cardio-focused workout. The pushups were all unbroken, but the mountain climbers are tough towards the end because you are forced to hold your body in basically a plank position. Felt good for both workouts.

Bench Press, Hang Clean/Burpee Metcon

Early afternoon


WU: Shoulder Dislocates, Quad Stretch
2 Rounds: 10 Pullups, 10 Pushups, 10 Squats, 10 Situps, 10 Back Extensions


Workout:
Bench Press 5, 5, 5, 5, 5 (load=195#)


Crossfit WOD: 3 Rounds for Time
135# Hang Power Clean-15 reps
Burpees-15 reps


8:03


Workout comments: Felt very strong for these workouts, until I checked the times on the crossfit main site and saw that some of the elite times were under 3 minutes. Kick a guy while he's down... I had no heart rate monitor today, but I still felt like I was totally gassed afterwards. My lungs were burning during this one. Had to break up the second and third sets of the hang power cleans. I think the limiting factor was my traps, I was having a hard time shrugging the bar.
Paleo faults: None today

Tabatta Situps, Barbell Complex

Late Afternoon

I haven't done an honest Crossfit weighted workout since last Wednesday, and I wasn't sure if I would be well rested, or just out of shape.

WU: Shoulder dislocates, ankle stability on Bosu ball
Tabatta situps: 13

I was hoping to hit 14 again, a number I reached a few weeks back. Despite the speed at which I thought I was moving, I just seemed to run out of gas after about 3 rounds.

Workout: Barbell complex

AMRAP in 20 minutes:

5 Thrusters (95#)
7 Hang Power Cleans (95#)
10 SDHP (95#)

My goal for this workout was 10 rounds. I figured I could easily average 22 reps in approx. 2 minutes or less. Boy was I wrong. The first round flew by in 1:39, which was surprising, but it was all downhill from there. I lost count of the rounds at some point, but I'm pretty sure it was either 7 or 8 complete rounds. I'm leaning towards 7 rounds, because that averages just under 3 minutes per round, which is what I was clocking some of my later rounds to be.

This was a really tough workout, probably should have been even tougher had I attacked it has hard as I should have. I still have to work on mental toughness and get "comfortable" in the anaerobic "red zone."