January 12, 2015 4:34 PM

Monday - 1/12/2015

  
Today's workouts at CrossFit Boston hit all my weaknesses. We were supposed to hit muscle ups, bar muscle ups, and pistols. My shoulder is not ready for either kind of MU, and my knees can't tolerate pistols. I subbed a lot.

MU Practice
Ring rows, push-ups, transition practice

3RM
Clean
Worked up to 205#.

3x5
Clean pull using the weight above (205#)
5 second descent for each rep (like a slow reverse deadlift)

AMRAP 10
10 Ring rows
10 Dips
5 back leg raised single leg lunges (+30#)
15 KBS (34#)
I finished 2 full rounds plus 10 more ring rows.

I did practice a little bit of kipping practice just to see how my shoulder would like it. Not terrible, but not strong, either.

We had a drop in, too. This is April and she was amazing!