Power
1) Squat: 1X5@40%, 1X3@50%, 1×5 @60%
Conditioning
For time:
3 rounds of-
6 Muscle-Ups
30 Double-Unders
Row 1k
3 rounds of-
4 Muscle-Ups
50 Double-Unders
Do Work…
The Outlaw Way
In Omnia Paratus
Power
1) Squat: 1X5@40%, 1X3@50%, 1×5 @60%
Conditioning
For time:
3 rounds of-
6 Muscle-Ups
30 Double-Unders
Row 1k
3 rounds of-
4 Muscle-Ups
50 Double-Unders
Do Work…
Power:
1.) 125, 155, 185
Conditioning:
11:14 Rx
Power
1.) Done
Cond
10:12***
***had to sub 12 C2B Pull Ups on first 3 rounds and 8 C2B Pull Ups on second 3 rounds. Pressing movements are fucking my right anterior delt up right now.
Have a competition at Reebok CrossFit One this weekend also. Want to fresh
Want to be fresh**
Also felt like torturing myself a bit so I rode the Assault Bike for 30 minutes.
Kept my HR at ~160
Power
90, 115, 135
Conditioning
25:56 Subbed 2x MU progressions. DU very broken.
Had no steam for any conditioning, very beat this week, and have sleep deprivation issue (due to work). But went bit harder on squats, as not tested 1RM for absolute ages, decided to do:
5×40/50/60/70/80/90
3×100/105
2×110
1×115/120(x)/120kg
Thats 5kg PB and this was a day when I felt beat, so once again pretty happy with the progress.
Power: 1) Hatch later
Conditioning: 12:02 rx Double unders were a shirt show today. MU: 6, 5/1, 4/2 & 4, 4, 4 row was 3:43, probably could’ve gone faster but achilles is hurting.
** haha, shit show. Dan auto correct
***I give up
Power:
1) 135/165/195
Conditioning:
13:34
Connectivity
Done
Power
1)115,140,165
Conditioning
DND, shoulder still feeling funky
spent 20 min working on Double Unders
and some Clean Pull-Power Clean Complexes
Where is the post for Saturday? Loving the programming but I sure wish they’d get posted sooner