Thursday, August 11, 2016
Coach Jeremy @ MBS CrossFit
(11:00 AM) 8 of us including Marissa, Sherry, Erika, Mandy, Ravel, Tom, Rusty and me
Quadraped pointers 16x20 seconds (20 seconds static L, 20 seconds static R, 20 seconds dynamic L, 20 seconds dynamic R, repeat)
Air squats with normal stance, wide stance, toes pointed in, narrow stance, etc (range of motion varied significantly).
Jump Rope, Plank Hold, Backstep lunges, Ab Mat Sit-ups - Tabata for 2 rounds
With 45# bar, strict press, kips swings, push press, pull-ups, push jerk (5-10 reps of each)
5x3 E3OM - 65#, 95#, 105#, 105#, 105#
30 Shoulder to OH
Fitness was 75# with elevated ring rows. This was a tough workout. I managed 15-5-5-5 on the thrusters. I did ring rows and had to split those up as well 10-6-6-4-4. The shoulder to OH should have just been a blast through. Instead it was 10-5-5-5-5. I still managed to finish in 7:37. With the roughly 10 minute cap, I may have been able to do pull-ups, but was otherwise pleased with the effort.
Finish with mobility - banded shoulders and squat against wall. Jeremy was doing the extra credit between classes (wall balls and muscle ups)