Monday 2011.05.09

May 9, 2011

CrossFit  Buy In

Sumo Deadlift with Bands
10 x 2 reps on the minute @135#

CrossFit Workout of the Day

10 x 2 reps on the minute @72#

CrossFit Cash Out

30, 20, 10 reps for time
Mountain Climbers*, each leg
Weighted 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.  6Damn 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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