Let me start by saying this, The reason Crossfit workouts are so effective is because of the use of multi jointed movements performed at a high intensity level.
The higher the intensity level equates to an increase in fat burning and muscle hypertrophy.
The intensity is entirely up to you, we can program the workouts but can’t force you to use heavier load or move quicker.
When I say heavier and quicker by no means do I mean lift weights that are too heavy and move at a pace that is to intense for you.
What I mean is if you can lift heavier weight safely and move faster yet you aren’t, you are not using your workouts efficiently.
Depending on how you feel physically, like having muscle soreness will obviously effect the intensity level of your workouts. If you are sore then go lighter on your workouts, go by how you feel that day.
However, if you are feeling good but limit yourself on how fast you move and lift you’re not getting the most out of your workouts.
If you are going to do the workouts, you might as well get the most out of them as you can.
Again, by no means am I saying to lift weight you have no business lifting and moving at a pace that’s causing improper technique.
I don’t want anyone getting injured.
All I’m saying is to try and push yourself beyond your comfort zone, staying in your comfort zone causes you to remain stagnant.
Don’t set limitations when you attack your workouts, keep pushing till you can’t. You’ll see a drastic difference.
Strength:
Bench Press
5 x 5 @60-65%
Rest 2 min between sets
Metcon:
100 Double Under
50 Swings @55/35
30 Burpee
50 Swings @55/35
100 Double Under