Wednesday: 07.13 3 sets not for time: 1/side Turkish get-up + windmill, moderate (44) :60 freestanding handstand hold practice - much better this week...not good, but better! + A. Front squat, 8 x 3 @ 60% 1RM(185), 10X1; begin a set every :60 - felt slow on these today... B. Alternating DB rows from plank position, 3 x 12-16 total (6-8/side); 2:00 rest 45-55-60 + 8:00 @ 80%: 10 wall balls, 20 to 10 8 strict toes-to-bar 6 strict handstand push-ups 3+22, SHSPU were rough today, I need to stay tighter in the STTB too... + 3 sets: :20 row @ 97% effort 3:10 rest 120m-121m-122m #CrossFit #crossfitmasters

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Tuesday! 07.12 A. Snatch high pulls, build to a tough, crisp single - heaviest weight that still feels “snatchable” today - went to 205...felt good B. Weighted ring dips, 3 x 3-4, 21X0; 2:30 rest 53-60-65(3) + 3 rounds, pace for each movement easily sustainable: 400m run(1:40s) 500m row(1:45s) .5 mile Assault Bike(1:20s) :60 rest All around 5:30 + 3 sets: :30 hollow hold, low back pressed into ground throughout :30 rest :30 Sorensen hold :30 rest ✅ #CrossFit #crossfitmasters

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Monday! 07.11 A. Front squat, build quickly to a tough double @ 22X1 - #255...felt good B. Bar muscle-ups, 5:00-8:00 practice/tech work ✅ + For time: 21 CTB pull-ups(8-7-6) 9 thrusters, 100(UB) 15 CTB pull-ups(5-3-2-2-2-1) 15 thrusters, 100(UB) 9 CTB pull-ups(3-2-1-1-1-1) 21 thrusters, 100(12-3-3-3) 5:17...really bad on the CTB...broke on the thrusters at the end...much slower than I hoped for...was hoping to be near 4:00 on this...lots of work to do... + 3 sets not for time: 30 light band pull-aparts(a bit better, but can't go unbroken) :30 front leaning rest on ground w/arm externally rotated so fingers point back to feet ✅ #CrossFit #crossfitmasters

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Had a buddy show up for the ride this morning! #thebuckstopshere #bike #mtb #CrossFit

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AMARP 10:00 @assaultairbike calories...167...ehhh...#sluggish Watch til the end @joaniegillum @crossfitbearclaw #CrossFit #crossfitmasters

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Saturday! 07.09 A. Power snatch, 12 x 1 moderate & crisp; begin a rep every :30 155(5) - 160(4) - 165(3) B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60 275 C. Behind-the-neck shoulder press, 4-4-4, 21X1; 2:00 rest 130 + AMRAP in 10:00: Assault Bike calories 167...I think I paced too much early...sluggish! #CrossFit #crossfitmasters

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Friday! 07.08 A. Back squat, 3-2-1-1 w/the last single being very tough for the day, 20X1; 3:00 rest 275-295-315-330 B. Weighted lean-away pull-ups (pull to chin over bar, then lean back as you descend), 3 x 3-5, 31X0; 2:00 rest #15...tough one! + For time: 50 double-unders (UB) 15 bar muscle-ups (6-5-4) 50 double-unders (2 misses) 10 ring muscle-ups (3-2-2-2-1) 50 double-unders (1 miss) 5 rope climbs (ehhhh) 7:28...slow, real slow...really broken on Ring Muscle Ups today... + 8 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% 80+ calories... #CrossFit #crossfitmasters

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