Hey Folks!

Triceps are going to be lit up!  Great work today – Lots of heavy breathing and high quality conditioning.  That pace you can maintain, but are struggling to keep up – that’s right around your lactic threshold.  There are a lot of benefits to improving your conditioning – your aerobic fitness – from getting more rounds on a long AMRAP, to recovering faster between heavy lifts.  So don’t “poo-poo” it as unimportant (not that you are – but I know in the past folks have focused on purely getting strong, etc. – the many era’s of CrossFit).

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Coaches Notes:

Try to go heavy on those last couple sets.  You should be getting close to 90% – somewhere around there.  You should be getting a good idea as to how your row pacing goes nowadays, so keep that in mind during the Rows.  If need be, you can sub in a Bike, though it’s going to smoke the legs in a whole different way.  The shoulder to overhead should be in 3 sets or less (1 being ideal, obviously).

Strength:

Front Squat for load:
5×3
Ascending weights

Conditioning – “PB & J”

3 rounds for time
30 Calories Row
20 Shoulder to Overhead (115/75)