Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Alternating Pistols x 12-16 reps
Bar Muscle-Up x 2-4 reps
B.
For parts B-D, you will leave a clock running.
At 3,2,1,GO perform the following:
Three rounds for time of:
135/95 lb Power Snatch x 10 reps
30″/24″ Box Jumps x 20 reps
C.
At 10:00 minutes on the running clock, perform the following:
Three rounds for time of:
135/95 lb Push Press x 15 reps
Toes to Bar x 15 reps
D.
At 20:00 minutes on the running clock, perform the following:
For time:
Row 500 Meters
20 Burpees Over the Erg
Row 500 Meters
A: done
B: 7:29
C: 3:45 – t2b were harder than anticipated.
D: 5:14 – burpees were not fast enough
Shoulders need a break from the heavy shoulder day a few days ago. Sunday rest day needed.
Megan Becker (50, 5’5″, 135) A. Finally got the feeling of that bounce out of the bottom of the pistol. I still have to hold my toe, but I’ll take any improvement I can get. Rope climbs were fine. Bar muscle ups are improving, but I still need to use a small band. B. 7:39 (80#) — tried singles and sets (4/3/3 seemed to work best for me) C. 7:24 (80#) — for the PP I did 15, 8/7, 7/5/3/2 (kind of fell apart on that last one), toes to bar were 5/5/5 for the first 2 sets, 3rd set… Read more »
Nice work Alisa! Now you know there will be 3 new people who will try CrossFit after seeing how you showed up at recital.
Nice work Megan! Important to get your daughter to her cello recital! Nice work on your pistols!
A. Loved this skill session today! 3 rds: 3 rope ascents (1 legless; 2 reg), 10 pistols each leg, 3 bar MU. Pistols were really on today. Added 3 min strict HSPU- 16; and 3 min kip HSPU- 31.
B. 8:03. Tried stringing 5’s as well as singles and singles were faster. Stepped down on all BJ’s.
C. 15:15. Used 15, 8/7, 5/5/5 rep scheme pretty comfortably. Forearms felt like Fran
D. 24:58
Glad you liked the skill session Brandon! Glad you got practice in on the legless rope climb! And happy to see the strict HSPU in your program!
Not many folks are posting. Is everyone staying healthy? If anyone comes across 2 available gold passes. Please hold them and let me know. I need to buy a few for my kids.
Sorry folks, I had to travel for work on Fri so I went Mon-Thur this week. I’ll keep my eyes open for tix Brent although the crooks are still selling them at quite a markup.
I am traveling as well..did and posted yesterday’s tday…I’ll do tdays tomorrow
I’m hoping to get back on track tomorrow. Only hit 2 workouts last week. Moved out of one house into another. Spent majority of the week lifting heavy things.