Hit the class workout in the evening ... I was feeling a bit beat up from yesterday... but overall once I got warmed up and started moving I felt solid on everything. Overall a lower volume session with nothing heavy, wasn't too taxing, but it was fun to go 100% on the conditioning piece.
A.
5 Sets:
5 Strict Toes-to-Bar
30m Handstand Walk
:30 Bottom of Squat Hold (against pull-up rig)
:60 Rest
-Complete ... felt pretty good on the handstand walk I got 3 of these hand-stand walks unbroken, fell a little short on the first two rounds, about 25m, before stopping. Overall this was a solid warm-up.
B.
'Nasty Girls'
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
-5:49 unbroken ... splits were 1:44 / 3:44 / 5:49 (1:44 / 2:00 / 2:05 ) ... I was happy with being this consistent on the splits, probably should have pushed the air squats a little bit more, especially on the last set. But overall this was a big effort here, given that I haven't been doing much high volume bodyweight conditioning this time of year, I was happy with how this went. Overall this is a 'classic' crossfit workout and a great test of fitness. Enjoyed doing this, now time to taper down for the Thanksgiving 5k on Thursday.
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