We had a great time Saturday watching these guys compete. This was Javi’s first comp and as usual he had the first comp nerves which, quickly subsided after he and Kevon did a great job on that first workout. It is always a proud moment to watch our athletes find their inner athlete and go for broke on these work outs. They did a great job and displayed great sportsmanship as did every one there. It was a fun little competition, thanks to CrossFit Holloman for having us. And we get to send Mohammad home with a second place finish! Great job 😎
Monday’s Training Intent
– Strength: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.
– Metcon: Be careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.
1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00
– Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00
2) Metcon Prep:
2-3 Rounds of:
5 DB Power Cleans
5 DB Thrusters
Building to Metcon weight. Rest 60s.
45 DB Power Cleans (50, 35)
45 DB Thrusters (50, 35)
L3: (40, 30)
L2: (30, 20)
L1: (25, 15)
45 Power Cleans (115, 75) (95, 65) (75, 55) (65, 35)
45 Thrusters (115, 75) (95, 65) (75, 55) (65, 35)
1a) Frog Pump: 3 x 15-20. Rest 30s.
1b) KB Squat + Lowering: 3 x 8-10. Rest 30s.