Test - Max Power 

Complete 3x 20s with 5:00 recovery in between and take the average. 

Followed by 2x 13:00 recovery…

True power is usually generated within 7-12 seconds, once you go past this stay strong for the duration. Looking for 2 numbers during effort, the MAXIMUM amount of power produced and the AVERAGE amount of power produced.   Every effort should be maximum, there will be fade, that's normal.   Stroke rate will be higher than normal, but the speed in which you generate the power in those working seconds needs to be quick, still focusing on correct posture and movement patterns, do not shorten anything remain long and strong.

2x13' @ 55% - use this as active recovery and skill/technique development.

Build to a heavy 5RM deadlift 
-then-
2 sets of ME deadlifts @ 60% of today's 5RM

Used double overhand grip for deadlifts. Best lift was 259-pounds and I used 155-pounds for the ME sets. Pulled 20 and 18 reps on each of the ME sets, respectively. 

Warm-up
3 steady rounds:
10 banded good mornings (green band)
500m row

Midline
Unbroken or until failure
10-1-10 v-ups

Rest as needed between sets in order to stay unbroken. I only got six reps during the round of nine on the way back up the ladder. Finished 97 of 110 total reps. 

Strength
Double overhand deadlift 
15-15-15 

The plan was to finish up with deadlifts but my low back was not cooperating and I didn't want to force it. Will try this one again later in the week. 

Row Conditioning 
4x 5:00 intervals, broken as follows
1:00 active recovery
1:00 @ r22 75%
1:00 @ r26 90%
1:00 @ r22 75%
1:00 @ r26 90%

Followed along with this DH workout from YouTube. You'll row for 20 minutes continuously, but each minute you'll shift your focus as described above. Held the r22 around 2:17-2:18 and the r26 at 2:06-2:07.

CrossFit 220908 

42-30-18 reps for time of:

Row calories

Dumbbell box step-ups 

Two 20-pound DBs, 18-inch box

Be smart about breaking up the step-ups, but don't allow yourself to be standing around too long. You should really only need to break the first set, otherwise push through and switch legs when you start to fatigue. Row was at a lower drag (hgh-80s) and kept the pace a bit slower to allow for bigger sets on the box. 

For Time: 
2,000 Meter Row
Every 2 mins, stop and do 12 abmat butterfly sit-ups

13:44

Workout starts on the rower. As written, this was 15 sit-ups each round, but I wanted to do butterfly and finish so I'd have at least a minute on the rower each round. Don't be afraid to push the row. 

Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 
3x 5:00 @ r28 with undefined rest periods (~3 minutes between rounds)

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (177 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (160) and 5% above (186) your average watts each minute for the second interval. Hold the line when dropping down from upper to lower - don't let your rate or average watts fall off.