Double Up

1pm
Workout of the Day
A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground) - I liked working on these today
Rest 2-3 minutes

B.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM) - 85#
2 Muscle-Ups (Alt 3 pull/2 dip)
Rest exactly 2 minutes

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM 130
* Set 2 – 3 reps @ 85-90% 140
* Set 3 – 1 rep @ 90-95% 150
* Set 4 – 10 reps @ 70-75% 115
* Set 5 – 8 reps @ 75-80% 125
* Set 6 – 6 reps @ 80-85% 130
* Set 7 – 4 reps @ 85-90% 140
Rest 2 minutes between sets.

Break, Life ...

5:30pm

:30/1:00/1:30
Bridge (last round wheel)
Plank
Bottom of squat hold

10 minutes headstand variation

“Cindy”
20 minute AMRAP:
5 pullups
10 pushups
15 air squats

Couldn't help myself.  Even though I was already worked I wanted to play a little. It has been so long since I did Cindy and even though I was already worked, I took the opportunity to practice bfly pull ups, finished push ups scaled and can't believe that squats felt great! I am attributing it to my balancing morning treks.

17 RNDs in 105 heat and I was only one round short of where I thought I might get. On that note: huge blood blisters on my hands, which I was more distracted with that the workout itself. Darn! I have too much work to be out with hand problems. I can't even remember the last time I tore ... glad I stepped it down a bit though, I am sure that avoided a messy deal. Something I remember about CJs chat was ... are you an athlete who knows when you can push through and when you need to back off of something.

All will be well :)!

CFRV Get 'Em~

Do what you love. 

Know your own bone; 

gnaw at it, bury it, unearth it, 

and gnaw it still.
Henry David Thoreau

I love coaching CrossFit! Just LOVE it~  We Rx+ today's WOD.

R400
100 Goblet squats (12 kg/26#)
R400
75 Russian Twists (8kg/18#)
R400
50 Renegade Rows (20#)
R400
25 C2B

22:23

Glad to have hubby there to wod with me today. Have missed a few swim days, but feeling okay about it. Holiday weekend and all.