Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.
- 2 Rounds
- 15 Jumping Jacks
- 10 Groiners
- 10/10 Arm Circles (Front/Back)
- 10 OHS (15#)
- 5 Broad Jumps
- 3 Sets (45-75-75#)
- 1 Snatch Deadlift
- 2 Hang Power Snatch
- 1 OHS
- 1 Hang Squat Snatch
- 5 Snatch Grip Deadlifts (75#)
- 5 Snatch Pull (75#)
- 5 High Hang Muscle Snatches (75#)
- 5 Overhead Squats (75#)
- 5 Hang Power Snatches (75#)
- 5 Hang Squat Snatches (75#)
NCFit programming really likes the extended warm-ups!
15:00 EMOM (alt)
- 7 Hang Squat Snatches (95#)
- 25 Sit-ups
- 15 cal Row
Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.
We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.
E45S – 10 Sets
- 3 Muscle-ups
After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.
This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻♂️
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