Crossfit Santa Clara weekly challenge 8

(6th out of 15)
warmup
6km bike ride to the gym

mobility drills with focus on shoulders + hips

Skill
butterfly pullups


10 thrusters with the bar
2 @ 95lbs
2 @ 135lbs
2 @ 155lbs
1 @ 165lbs

WOD - weekly challenge 8 
for time:
5-4-3-2-1 Thrusters @ 165lbs
1-2-3-4-5 muscle ups

Time = 5:51

Really fast workout. I feel like I could have pushed it a little more and maybe even gotten my time around the 5min mark but it is what it is.
thrusters were a bit too heavy for me. I got through the first 2 sets unbroken but the others were in 1's.
Muscle ups were all tough as always.


Rest 5 mins

KB flow drill ladder
(right side)
turkish get up
snatch 1 rep
press 1 rep
clean + press 1 rep
hand 2 hand swing
(left side)
snatch 1 rep
press 1 rep
clean + press 1 rep
reverse turkish get up
repeat the cycle again finishing with a reverse get up on the right hand side.

I did this full cycle with a 35lb KB then 45lb then 55lb

It was pretty good as a cool down or could be used as a warmup but to make it into a workout you could use 4 or 5 bells and cycle all the way up then back down again.


10min stretching.

I have to get a run in later so I'll take about 2 hours to recover.