- JonesCrawl (Heavy/Short variation)
- 10x Deadlift @ 225#
- 25x Box Jumps @ ~15″ box
JonesCrawl is typically done with DLs at ~115% BW. My BW these days is around 163, which means I “should” be doing DLs @ 185-190#. Today’s DLs @ 225# qualify as “Heavy”, by JonesCrawl standards.
In addition, JonesCrawl is most often done on a 24″ box. We have no such thing at the local YMCA. The closest we get is the box for box squats, turned on its tallest side. That measures about 15″ tall. One day I might play around with stacking the box on top of something else, but for today, the box is all we did.
Timing of the event turned disastrous. There were four of us there. One of the partners melted in the middle of the first set, decided 225# was too heavy, changed out the weight for 185#. That threw off the cycle, and then we had to change the plates back to 225# when he was finished. I just stopped the watch and did my parts as fast as I could. No good data today.
- Fight Gone Bad (Featherweight bout)
- Dips
- Pull Ups
- Push Ups
- Knees-to-Elbows
- Two Rounds. 60 seconds at each station. 30 seconds to switch stations.
- Score is total number of reps.
Total reps was 186.
- Rowing on the Erg
- 2x 500m @ ~1:1 Work:Rest
- Times:
- 1:36
- 1:51
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