Muscle-Ups/PC/Sprint

5 rounds for time:

5 muscle ups

10 power cleans (135#)

200m sprint

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Time: 17:04. Not very good. I was doing the muscle-ups on really low rings so I was stuck doing singles, and my cleans weren't very strong after yesterday. This was a really hard workout, but overall it was more because of muscle failure rather than cardio.

Clean & Jerk, Hamstring Death

1. Jog 800m, CFWU, ROM Drills
2. Strength/Skills: Clean & Jerk
3. For time:
100 Back Extensions
200M Sprint
100 Box Jumps 30″
200M Sprint
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1. rx'd. Adding the Armstrong pull-up program to my warm-up for a couple weeks. Today was 3 sets at normal grip, 3 narrow grip (underhand), 3 wide grip. Sets of 7
2. rx'd. 6x3 @ 95#. Strictly working on form, only using ~50% of 1rm
3. 9:20, using 36" box. This was brutal. The run after the back extensions felt like I was trying to control my fall. My hamstrings would barely move to pick my feet up. The box jumps weren't quite as hard as I was expecting, but I would have liked to get them done a little quicker. Need to work on chaining them together better, all I could get was one at a time, with a couple doubles.

Deadlift/HSPU, Short Met-con

Warm-up: 5 min jump rope, DROM drills
20 squats/30 push-ups/20 pull-ups
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5 rounds of:
Deadlift, 3 reps
HSPU, max reps

315/27, 315/18, 315/15, 315/15, 315/15. HSPU done on box with hands on parallettes. Felt pretty good, got a really good shoulder workout
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AMRAP 7 minutes (with a partner)
Sprint 50 m
7 KB Swings (2 pood)
7 DB Push Press (40#)

Finished 5 rounds each. By the last 2 sets I could barely lift the DBs for the push presses, my shoulders were shot.

Day 47

Started an "internship" at Crossfit Coastal. Basically just helping out with coaching/timing/whatever. Got a couple solid workouts in today.

Fran: 7:25

5 min AMRAP: 3x Power Clean, 50m sprint - 14 rounds

8 rounds for time: 250m sprint, 8 lunges (4 each leg), 8 box jumps (~28") - 13:17

Definitely can tell a negative difference in my metcon ability compared with before doing the SS cycle. But even with being in not as good a shape that way, I got a better Fran time just because of increased strength, which makes me feel a lot better. My limiting factor on this workout is by far still the thrusters though. I'm going to start supplementing my workouts with some 3x5 shoulder press once or twice a week

The AMRAP was pretty brutal, especially for being only 5 minutes, but definitely fun. This could be a great workout if expanded to 15-20 minutes...possibly with ~200m runs or something along those lines?

Last workout was a killer. The first two were pretty close together and the last one wasn't until this evening, but it was HARD. The runs in between lunges and box jumps (something i've never really done before) were killer. Legs were dead afterwards

Also got my first muscle-up today just messing around. Surprisingly it wasn't too hard, I think I was just limited by the fact that I hadn't had anything quite high enough to hang my rings from