Monday, July 4, 2016

A

Muscle-up skill

+

8 min EMOM 

1 Muscle-up

Result - 8/8

Well they certainly didn't feel very good and they were a little sloppy, but I was able to hit all of them. I know they'll improve quickly as I continue to work on them. 

B

Partner "Burpee Daniel"

50 burpees

400m run

21 thruster @ 95

800m run

21 thruster @ 95

400m run

50 burpees

Result - 24:48 

Total reps - 55 burpees, 20 thrusters

So this hurt a lot but it's something I definitely needed to do. The dude I partnered with was in much better CrossFit shape and he was very encouraging. Sometimes, the 'coach' needs a little push from the 'athlete'. I greatly appreciated it. The runs didn't go too well.  I think I ended up walking about 1,000m of the 1,600m. 

C1)

Banded pull aparts - 3x25 @ red band

C2)

Rotational plank  3 x 16

C3)

Natural Knee Extension - 3x6 (ring assisted)