A recap of my weekly workouts from the previous week.
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Another week another open workout. Only 2 more weeks left and then we can go back to our reguarly scheduled workouts haha!
Since I’m not officially signed up for the open and can’t do ring muscle ups, I did a modified version of 18.3 make sure I got a solid workout in. I don’t want to go the gym just to get in a half-ass workout. Went lighter on the overhead squats and did burpee C2B pull-ups instead of muscle ups. I’m not going to the CrossFit games so I am totally fine with doing what works best for me. Sometimes you do the workouts as prescribed and sometimes you make them work for you.
How did everyone else do on this one? Any first muscle ups?!
Sunday – run – 3-4 miles
I really need to get a GPS watch
Monday – CrossFit City Limits
“18.3” – modified version – video here
2 Rounds for Time (14:00 Cap)
100 Double Unders
20 Overhead Squats (115/80) – I did 55#
100 Double Unders
12 Ring Muscle Ups – I did burpee C2B
100 Double Unders
20 Alternating DB Snatches (50/35)
100 Double Unders
12 Bar Muscle Ups – didn’t get this far
I finished with 85 double unders right before the bar muscle ups
Tuesday – CrossFit City Limits
3×3 hang power clean
3×3 front squat
for time:
30 DB Burpee clean and jerks (50/35)
I worked up to 115# in my clean, 125# in my FS, and finished the workout in 3:58 using 30#, which was a PR from January!
Wednesday – rest day
Thursday – CrossFit City Limits
3 rounds for time:
10 C2B pull-ups
10 burpee box jumps
800m Run
accessory:
3 sets
a) 15 GHD sit-ups or v-ups
b) 100′ sandbag carry (AHAP)
I finished in 16:25
Friday – home workout with Michael
20:00 AMRAP
225 (ish) m run
14 overhead lunges with a plate (45)
14 push-ups
I think I got 7 or 8?
Saturday – rest day
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