Running the Show

I got to CFi a little after 8 to hit some stuff on my own. Kevin has been out-of-town so I ran the 9am class for him. I did Crossover Symmetry Activation and then got after it.

Gymnastics

5:00 AMRAP

  • 3 Strict Pull-ups
  • 3 Strict Ring Dips

Was a fun was to get in some reps without taking all day. I got 10 rounds.

Weightlifting

  • 5×45# Muscle Snatch
  • 3×75# Muscle Snatch
  • 3×95# Muscle Snatch
  • 2×115# Snatch
  • 2×135# Snatch
  • 2×155# Snatch
  • 1×165# Snatch
  • 1×175# Snatch
  • 4x1x185# Snatch

Felt so money today! No misses. It was one of those days where I would have loved to keep going, but class time was starting, so I had to end it.

I didn’t do the warm-up with class (already plenty warm) or really the skill work of double unders either because I was trying to help people out with them. I warmed up a couple of quick shoulder press sets with 6×95# and 6×115#.

Strength

6 Rounds (Every 1:20, alternating)

  • 6 Shoulder Press (130#)
  • 6/6 Kroc Rows (62# KB)

I missed a set of Kroc Rows in the middle when I was screwing with the music.

Conditioning

4:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 T2B

Rest 2:00 & Repeat

I got 3+15 and 3+12. All wall balls were unbroken sets. I think I did my first set of toes to bar unbroken and then 6-4 for all of the others. Should try to push myself more with those. Grip on the bar felt good with them today.