Yesterday my hands ached from the ring work. Got a great night of sleep and felt good this morning.
Warm-up
- Bottom Squat Hold
- Shoulder Stretching
- Power Cleans
- 5×45#
- 5×95#
- 3×135#
Conditioning
CrossFit Open Workout 11.5 – 20:00 AMRAP
- 5 Power Cleans (145#)
- 10 T2B
- 15 Wall Balls (20#, 10′)
There were only 2 Open workouts I haven’t done and this was one of them, so now only 11.4 is left to try. Did all singles on the cleans, toes to bar were 4-3-3 every round except an unbroken 7 to finish, and unbroken every round for wall balls (hurt). Saw that around 10 rounds was the 90th percentile on BTWB and was ahead of that pace through 5 rounds, but slowing down. Started to take some 5-10 second breathers in between movements through the second half of the workout, which cost me. Ended up with 9 rounds plus the cleans and 7 of the T2B. Probably could have gone 5-5 on the T2B and saved a lot of time. Grinder of a workout though.
Midline
6 Sets
- 4 Good Mornings
- 4 Evil Wheels
Did 2 sets with each weight of 145-155-165#. Tried out something new for the evil wheels and I liked it. Makes it more like the ab roller devices, adding a stability element since the plate wants to roll one to the sides a little.
Skill Conditioning
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest
Had 2 misses, but managed a new PR (by 6 reps) with 286 dubs. Three hundo should be possible if I can get rid of the misses.
