Today was my last workout before heading back to DC. I really like how Crossfit Campbell does their programming.
Skill: Deadlifts
WOD: 5.3.1 Deadlifts
Assistance work: max reps DL @ BW
Conditioning:
1 Round for Time
50 Overhead walking lunges (45#)
40 Double Unders
30 KB Swings (24k)
20 Wall Ball (20#)
10 Broad Jumps (total distance)
My deadlift numbers were pretty good. Warmed up with 170# for 5 reps, 215# for 5 and 255# for 3. Working weight was 300# for 3, 340# for 3 and 385# for 6.
Met con was fun and challenging. The overhead lunges took the longest. Total distance for the broad jump was 97 feet. was shooting for 100 but i was just a little short. Total time for the met con was 10:32. Could have been done under 10. Got 45 reps of 190# on the assistance work. Going to miss the gang from Campbell.
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