CrossFit M3 – CrossFit
Metcon (10 Rounds for reps)
10 rounds of max watts row in 10 strokes.
*Rest as needed between sets.
This should feel really good. Not long enough to be scared of losing power. Recover as needed between rounds.
Squat Clean and Jerk
work to heavy 1 rm – should be 85% – NO MISSES
Metcon (AMRAP – Rounds and Reps)
20 calorie row
2 squat cleans
Just like earlier in the week, we are looking for technique consistency under fatigue. This will mean that you rowing will be paced to your needs. If you are technically very strong, you need to go for it and see where your threshold is. If you aren’t as consistent, make sure that your rowing won’t make you suffer too much and try to visualize what you need to do when you are sitting on the rower.