Training 9am @ CrossFit Spirit
A1. Medium Grip Pronated Chin Up @ 31X0; 4-5 x 4; rest 20 sec (Ended up being 30-45s for most)
5xBW+10lbs, BW+15lbs, BW+20lbs, BW+20lbs (Rep 5 was tough w/20# so stayed there)
A2. 1 1/4 Full Depth Back Squat @ 40X1; 8,6,4,4; rest 2 min (Closer to 4 min. I'm easily distracted.)
8x115lbs, 6x125lbs, (unsure about if making it 1/4 out of bottom last 2 reps), 4x 125lbs, 4x135lbs(hard)
B. Ring Dips amrap (-2) x 3 + 15# DB attached; rest 2 min
8 (2 min rest), 6, (3 min rest on mistake), 4 The extra rest bw 2 & 3 didn't help much with reps.
C. Muscle Up x 1/Static Hold 10 sec/L Sit 10 sec; rest 1 min x 5
This last part was deceivingly horrible. Made the first MU & holds but holds immediately felt tough. Missed next attempt @ MU a minute later, rested another minute & missed again, Hit it after the next. On my third set I ripped my wrist to the point of blood w/out any tape. So I pulled a box over & jumped up to the top & finished the last 3 with 10s static hold, 10s L-sit. Horribly difficult. I did get a video of the 2nd set so you can see my shake working to hold those positions (waiting to upload). I never do L-sits or static holds for that matter and that was evident today.
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