Today was the 'worst' workout I've had in a very long time (it was still a damn good workout). I can't remember the last time I've missed lifts during training. It pretty much has never happened since sticking to the Invictus programming and not adding in needless volume like I used to. I guess the volume of this weekend just took a lot out of me though. Didn't feel strong on the 95% + lifts. The metcon went really well though, I set a huge PR. This would be an awesome workout for me if they repeated it during the 2014 Open. Pumped to train tomorrow and I'm going to up my calories a little today in hopes of healing up and feeling better tomorrow.
A.
Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70% (275#)
*Set 2 – 3 reps @ 75% (295#)
*Set 3 – 2 reps @ 80% (315#)
*Set 4 – 2 reps @ 85% (335#)
*Set 5 – 1 rep @ 90% (345#)
*Set 6 – 1 rep @ 90% (345#)
*Set 7 – 1 rep @ 95% (365#) - failed
*Set 8 – 1 rep @ 95% (365#) - didn't attempt
B.
Every minute, on the minute, for 12 minutes:
Clean
Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+
185#, 205#, 225#, 235#, 255#, 265#, 265#, 285#, 295#, 305#, 315# (fail)
-315# is my 1 RM, just felt weak today.
C.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
34 Rounds (68 Reps) - previous PR was 27 rounds. I was really happy to PR. Great metcon for me. I think 100% fresh if I went again I would shoot for 40+ rounds, definitely possible for me.
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