Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM 

15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Focus on maintaining length when increasing the stroke rate. Don't compromise the order of operations or shorten your stroke just to hit those r30 or r32 strokes. 

Workout 10: In It For Forty Minutes 

40:00 minutes continuous rowing

We’ll start with a rate climb warm-up, gradually building up both your stroke rate and power. The goal is to settle into your “comfort zone” pace—rowing at 24 spm. This is where you’ll spend most of the workout, maintaining a steady effort. Aim for a 5-6 RPE here. You should feel challenged, but able to sustain the pace. Throughout the workout, you’ll hit twelve 30-second intervals at a higher intensity and a faster stroke rate of 28 spm. These bursts are designed to push you into your “threshold zone.” Target an 8.5 RPE. You’ll be working hard, but each interval is short and manageable. The first and last eight minutes are used to warm-up and cooldown with the middle three intervals comprised of the sprints every two minutes. 

CrossFit 260320

Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

75-85-95-105-110-115-120-125-130-135(1+f)

Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Failed the second rep of 135, otherwise everything was going up smooth.

CrossFit 250222
The Other Total

Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep*

Hang Power Clean: 165-175-185(f)
Bench Press: 225-245-255
Front Squat: 175-195-215

Score: 645

Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” You are allowed to warm up and then have three attempts at each lift before moving on. Shoot to find a heavy single for each movement. Scaled the OHS to front squat - I probably lack the mobility to do a proper overhead squat and didn't want to use a heavy day to test that out. Everything felt real good - was slow on the last bench set but fought to complete the rep. Failed my last clean at 185-pounds. Need to turn my elbows over quicker at these heavier weights. Don't be afraid to take the bar in a half-or-quarter squat either so it does not need to travel as far on the way up. 

Workout 4 - RowErg - Short and Spicy

9 x 1:40 steady, :20 power (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

This is a practice of control over your intensity.  Because it is a continuous effort, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  Full rest during the 2:00 after round 5. During the :20 power periods, you'll need to row by feel as you won't be able to see rate or split. 

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)