Overhead Squats : 3 - 3 - 3
Front Squats : 2 - 2 - 2
As many rounds in 10 min :
- 5 Clean and Jerk 30#
- 1 Muscle Up
- 10 Walking lunges
OHS : 95 - 115x2 (lost focus) - Sharp 115x3
FS : 135 - 175 (last PR) - 205x2 !!! (with belt)
7 rounds in 10 minutes... all MUs accounted for SIR ! ( 7 solid muscle ups, in 10 minutes...)
- Kicked my OHS to 115# x 3 (although I can power snatch 105#, go figure).
- Kicked my FS "where it hurts" by 30 pounds !!! Coach's "sweet and enchanting" voice helped me on these : 'get out of that hole.... get UUUUUUUUUP"... the P sound kicking in when I finally locked my knees and stood up after a guttural* grunt.
- Completed all the prescribed MUs with relative ease... I stood up on the rings, partly shocked, each time I would be able to pull up and over them ! I guess I'm developping some pulling power !
- The C/J and walking lunges were getting friggin hard after the power training we had : my left left seized up after the 10 minutes... and 2 days later I am still frikkin sore !
* Except of WIKIPEDIA :
The word guttural literally means 'of the throat', and is derived from the Latin word for throat. In colloquial usage, the term is used for any sound pronounced in the throat or near the back of the mouth that is considered "harsh". ---- I guess a LOT if not ALL Crossfitters use this guttural thing !
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