A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 10 minute EMOM
Power Clean + Front Squat + Jerk (start @ 185#/95#)
– Increase your weight each set in a ladder fashion by 10#.
C) 4 minute AMRAP:
4 Muscle Ups
4 Cleans @ 225#/135#
Rest 2 minutes.
4 minute AMRAP
4 Muscle Ups
4 Cleans @ 185#/115#
Rest 2 minutes.
4 minute AMRAP
4 Muscle Ups
4 Cleans @ 135#/95#
CrossFit:
D) 3 sets of max reps of strict pull ups
Regionals:
D) Back Squat 5 x 3 @ 31X1
A) No fails. Last set was 275# (power clean PR!)
B)3 rounds, 2 rounds + 4, 2 rounds + 3 (MUs went pretty fast…too fast)
C)All sets at 255# (about 70 %)
B) 165, missed jerk. C) 1 rd + 1 mu, 1rd, 2 mu
B) 165, missed jerk C) 1 rd+ 1 MU, 1rd, 2 MU
B) 255. The emom was exhausting. I was tired and failed the 255 twice before hitting it.
C) 3r+4mu, 3r, 2r+2mu. Went unbroken on muscle ups until last min. The 135 wasn’t heavy, but was very hard to move my ass. The first 2 rounds went well.
D) the 31×1 went well. Used 185 for quick sets.
B) 175lbs
C) 1 rd + 4 MU, 1 MU, 2 MU