Heavy Jerks & Fast Row Splits

FRIDAY:

River North Strength & Conditioning 

Split Jerk

Build to tough 1.1.1.1.1 (with blocks) 

184.8#/84k  

NOTES: Terry watched me do these.  He said there is something funky with my elbows when I lift overhead.  I think it's something to do with my bad mobility and hyperextension issues.  But, regardless, I was actually really proud that I could do these. 

EMOTM 10

2 Power Clean + 2 Thrusters 

121#  

NOTES: This actually felt pretty easy. I think I could I have gone heavier.  I did this all UB.  I never do heavy thrusters, so I didn't know where to start. 

River North CrossFit

20 AMRAP at 70%

100'/hand suitcase carry (44)

5 strict HSPU

500m row

1 MU + 5 ring dips

Rounds = 4 Rounds + suitcase, HSPU, 350m row

NOTES: I was really excited about this workout because my rowing felt amazing.  These were probably the fastest splits I ever rowed in a WOD.  I focused a lot on my form and keeping the  stroke rate low. (Round splits: 3:53, 4:14, 4:28, 4:45) (Rowing splits: 2:04, 2:02, 1:59, 2:00)

Cheers to peach wine and cranberries!