Didn't want to get out of bed this morning. But since it will likely be my last Crossfit class until after Christmas, I dragged myself out of bed and planned to go easy.
When I signed up just before leaving the house, there 14 of 14 spots left, I would be the only person. Thankfully Kyle and Véro where there when I arrived. I guess they hadn't signed up for the class.
Warm up was 3 rounds of 5 pull ups (strict), 10 empty bar thrusters, and 12 sit ups. Did two rounds.
Started with a clean complex EMOM for 7 minutes: 1 high hang clean + 1 hang clean + 1 clean. Don't drop the bar until after all three are done.
Did 135#, 145# and 155# for the first three rounds and stayed at 155# to the end.
Last couple of rounds were getting rough.
Then, after all those heavy back squats yesterday at the Y, we had 1 rep max back squat. Crap.
Got up to 295# and called it there.
The WOD was a 21-15-9 couplet of deadlifts and box jumps, 245#/30" for the men and 165#/24" for the women. There was a 10 minute cap.
As I hummed and hawed, I remembered my plan to go easy and figured if I wanted any chance of finishing under the cap I should just go women's Rx for everything and for get about using the 30" box or splitting the differenct on the deadlifts.
So I did women's Rx and had a great workout. Finished right in the pack at 7:13.
Very happy with that..
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