7:30 am
A.
Airdyne 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort
7:30 pm
B.
Build quickly to 1RM Clean Deadlift
475 (20# PR)
C.
8 sets of:
Clean Grip Deadlift X 3 reps
-Rest 60 seconds.
B.
Build quickly to 1RM Clean Deadlift
C.
8 sets of:
Clean Grip Deadlift X 3 reps
-Rest 60 seconds.
Results:
A) Airdyne - 3.5 miles + handstand support & shoulder touches, bounding box jump practice (24-30 in), bar muscle-ups & sandbag get-ups + Run - 2.5 miles (roughly 18 mins)
B) see video
C) 275 + 65# chain (great speed)
A) Airdyne - 3.5 miles + handstand support & shoulder touches, bounding box jump practice (24-30 in), bar muscle-ups & sandbag get-ups + Run - 2.5 miles (roughly 18 mins)
B) see video
C) 275 + 65# chain (great speed)
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