13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

• Dead Hang
• Shoulder Mobility
• Bar Taps
• Bottom Squat Hold
• C&J
  • 6×45#
  • 3×95
  • 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

• 3-6-9…
  • C&J (135/95#)
  • T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

• 3x10x135#
• 10×155
• 10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

• 4 Tabata Rounds – MB Sit-up (20#)
• 1 Tabata Rest
• 4 Tabata Rounds – HS Hold
• 1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.