Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.
Warm-up
- PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
- 10 Good Mornings (45#)
Strength
OHS
- 10×45#
- 3×95#
- 3×135#
- 3×155#
- 3×175#
- 2×195#
Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.
Conditioning
They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.
“Amanda”
9-7-5
- Muscle-ups
- Snatches (Full, 135/95#)
*10:00 cap
First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!
Rest 5:00
“Annie”
50-40-30-20-10
- Double Unders
- Sit-ups
Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.
Did a little shoulder and hip mobility after.
