CFDC
Kipping practice 3 x 8 (perform 10 band pull-aparts between each set)
Thrusters 5, 5, 3, 3 (perform 3 chest-to-bar pull-ups between each set)
45#, 65#, 95#, 100#
Metcon: In 7 minutes, complete the following:
Run 800 meters
Then, complete AMRAP in the remaining time of:
7 kettlebell swings (24kg)
14 Ab-mat sit-ups
5 rounds plus 1 swing
Then, for time:
Row 750 meters
25 burpees
4.20
Notes: This was a good warm-up session for Saturday. Chris had me move through some prep work on thrusters and pull-ups. Thrusters are going to be difficult, but I hope my pull-ups are on point. The two metcons were designed to mimic the 7-minute time domain scheduled for Saturday. I went upbroken on the swings and sit-ups, but noticed that Mark and Dan both went significantly faster than me. I'm not sure how that's possible, but I guess it means I move too slowly through my reps. I went about 95 percent on the row/burpee workout. This Open "season" has taught me a lot about the difference between intensity levels in competion and training. You only have so many 100 percent efforts in you. I made the decision to keep things below the line last night and save my 100 percent effort for Saturday.
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