Burgener Warmup
Press: 45 x 5; 65 x 1; 55 x 3 x 5
10-7-4 Protocol: (Let's figure out what to do here, because I don't understand the spreadsheet and can't find anything when I search. Suggestions welcome). I did this @ 45 and still struggled, only got 7, 4, 3
Metcon:
"Grace" @ 55 (4:12)
3 sets of 25 each GH back extensions and situps (around 8 min.)
3 x 10 35#KB swings
2 comments:
Could the 7-4-3 rep scheme be intend for the metcon? That would make sense if you were doing metcons with greater resistance than the typical metcon.
Did you split jerk on Grace?
I did do split jerk on Grace. I was wondering myself it they meant "Crossfit Metcon" when they say "Protocol." I don't know.
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