9/3/19

This morning was a tough workout ... I felt decently recovered after the two days off ... I didn't really feel great once I started the conditioning stuff ... but I wasn't sure if I wasn't feeling well or this was just a really tough workout ... it kicked my ass thoroughly. Surprised by how well I felt on the run afterwards, we ran

A.
EMOM 20*:
Snatch + Overhead Squat

*5 sets at 60% (155#)
*5 sets at 65% (170#)
*5 sets at 70% (185#)
*5 sets at 75% (200#)

-Complete ... no missed reps ... enjoyed this, was fun to snatch and move some lighter weights.

B.
For time:
500m Row
20 Bar Muscle-ups
500m Row

When the clock reaches 10:00...

40 Wall-Balls (20/14#)
40 C2B Pull-ups
40 Wall-Balls (20/14#)

When the clock reaches 20:00...

80 Toes-to-Bar

-Result =

-6:40 ... MU went 8/3/4/5 ... would have gotten these done much faster, but my leather grip torn in half  during that 8th rep ... had to take it off and go without a grip for the remainder ... this threw me off a bit, but tried to just get back to the bar quickly.
-6:32 ... C2B went 20/10/10 ... this part was much more difficult than I figured it would be
-7:01 ... went 12/12/12/6/6/6/6/5/5/5/4/1 ... rough on the core and grip

C.
4 Mile Run

-35 minutes ... ~8:40 pace ... felt good on this despite the above crossfit, enjoyed getting it in.