CrossFit Buy In
Sumo Deadlift with Bands
10 x 2 reps on the minute @135#
CrossFit Workout of the Day
Snatch
10 x 2 reps on the minute @72#
CrossFit Cash Out
30, 20, 10 reps for time
Mountain Climbers*, each legWeighted Hip Extensions, 45lbs Good Mornings, 72#
Jump Squats
9:08. I may have claimed earlier that Fran had left me unscathed. I lied.
After-Hours Skill Work
I’m very, very weak on bodyweight pushing stuff. So will be pounding these things into submission, hopefully.
Straight Bar Dips — 1 OTM to failure. 6. Damn that’s crazy-few. Still, just in that little practice felt like I was learning at least how to turn on the right muscles.
Weighted Ring Dip Negatives — sets of 3. 0, 10#, 10#, 15#, 15#, 20#.
Muscle-Up Transition Practice — feet on ground, working strict-strict through transition with weight in arms. 5 sets of 3.
Kipping Muscle-Up Practice — feet on box. Came pretty close but couldn’t quite get through on these. Tried about 5 times then gave up the ghost. Maybe next time.
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