18 min AMRAP:
My legs were pretty sore from all of the squats yesterday, but the muscle-ups felt really, really good. I hit all 6 on the first round and then went 4/2 for the remaining rounds. Finished with 4+33 Rx.
Repeat of 20.5 today! Last time I hit this one, I came up 9 reps shy of finishing. This time, I went in with a different strategy.
For time:
Time cap: 20 minutes
I did:
4 rounds of:
30 Cal Row
3 rounds of:
30 Cal Row
6 rounds of:
Finished at 19:35
CrossFit Open 20.5!
For time, partitioned any way:
Time cap: 20 minutes
I started with a chunk of 7 muscle-ups basically following this pattern:
5 rounds of:
My tiebreak time was 15:24, and I finished a total of 31 muscle-ups.
Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.
Strength
E2MOM for 10 minutes:
2 snatches + 1 hang snatch
No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.
Then, I did some back squats:
I based all of the percentages off of 300#.
Conditioning
For time:
30 muscle-ups
Kicker: Each time you come off the rings, perform 3 power cleans at 135#.
Time: 10:43
I went 5 and 4 for the first two sets. 3s the rest of the way.
Core
3 sets of:
1x 5-position snatch halting deadlift*
All done at 155#
*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.
We celebrated our 5 year wedding anniversary this weekend, which meant we were downtown and not at the gym. It also meant today felt unusually difficult because of all the beers and wine I had.
16 min AMRAP:
I ended with 5+40, couldn’t get that last muscle-up.
Feeling a bit beat up after the heavy squats yesterday and the multiple workouts on Saturday. Slept for a total of 9+ hours last night, and I felt like I couldn’t get out of bed! Anyway, made it in for the 8AM.
Skill
10 min EMOM:
Felt really good the entire time. Probably should’ve tried for 2 each minute.
Metcon
16:00 AMRAP:
70 Row Calories
50 Wall Balls, 20 lbs, 10 ft
10 Ring Muscle-ups
This was originally supposed to be a 50 cal bike, but due to the class size, I hopped on the rower, and according to NCFIT, the translation was 70 cals, which was brutal! Anyway, made it through 1+94 Rx (counting the row as 50). My only set of muscle-ups went 5-3-2.
Joined the 8AM class for some GOAT work! We started with a 10 min EMOM alternating movements we need to practice:
Minute 1: 2 Strict Muscle-ups
Minute 2: 4 Pistols each side
Then, we moved onto this metcon:
15 minute EMOM:
Minute 1: 20 Ground to Overhead (45# Plate)
Minute 2: 20 Walking Lunges with plate
Minute 3: 2 Wall Walks (I scaled down from 3)
This was WAY harder than it looked!
