Warm Up: 5:00min row (1100m), 3 rounds of: tuck hang, 3 push ups, 5 pullups, 7 overhead squats
Strength: Shoulder Press 3-3-3-3-3
35x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3
Shoulder press felt a lot easier today. I maybe even could have gotten 2 or 3 at 85lbs, which is my 1RM, but I wanted to save some strength for the metcon.
Conditioning: CrossFit Games Open 11.4.
Complete as many rounds and reps as possible in 10:00 of:
- 60 Bar-facing Burpees
- 30 Overhead squat (120/ 90#)
- 10 Muscle-ups
60 Burpees + 14 overhead squats @ 90lbs = 74pts
About 8 of those burpees I did wrong. I was trying to do floppies, which are legal, but Brad told me I can't touch my knees to to the floor, which I thought was legal because I have seen people do it before. After 15 reps of normal burpees, I switched to floppies with knees touching ground for about 8, and then Brad showed my how to do them right. So the next 37 were legal, but I included the 8 I did wrong anyway because I wanted to see how many overhead squats I could do, which didnt turn out like I thought. I had 3:15 left when I got to the squats so my goal was to get between 20-30, and somehow I only got 14. I couldnt shrug my shoulders anymore because they were tired from shoulder press and burpees, so I felt very wobbly and unbalanced.
2 games of ping pong
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