After two days of rest, my body felt very good. Haven't taken two days off in a row since getting back to Virginia on 10/15. Overall training is going well, starting to feel like I am back in 'Crossfit' shape. Anyway, today was a brutal session, ended up getting in a 'Comp Train' workout by myself... lots of aerobic volume today... it really kicked my ass, but it was some great training.
A.
On a running clock:
For time:
2000m Row
at 10:00...
3 RFT:
10 Power Snatch (135/95#)
10 Bar Muscle-ups
at 20:00...
2000m Row
at 30:00...
3 RFT:
10 Thrusters (155/105#)
10 Burpee Box Jump Overs (30/24")
at 40:00...
2000m Row
at 50:00....
3 RFT:
10 Clean and Jerks (205/145#)
10 Ring Muscle-ups
-Result =
-7:17
-8:33 (bar muscle-ups all 5/5, singles on snatches)
-7:52
-8:56 (thrusters all 6/4, BBJO were a rough slog)
-8:02
-18:02 (splits for the rounds were 5/6/7 minutes ... last set of clean and jerks took about 6 minutes and was a total shit-show... all ring muscle-ups 6/4)
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