Tuesday 120619
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (Men 135 lbs, Women 95 lbs)
Post time to responses.
Compare to May 7, 2011.
Ladies and Gents! We will be ordering some new t-shirts for our trip to the CrossFit Games. If you would like to support the CFJ Team by purchasing one of these t-shirts, please e-mail me at nicoleberry@crossfitjenks.com with your size. I will be placing the order this Wednesday, the 20th at 5pm. Please let me know by then if you’d like one!!
5.5 mile run. 42:26
clean complex up to 95#
“Nasty Girls” = 15:17, Rx weight, sub 7/7 plu/dips for MU
Every minute on the minute for 20 minutes
On the even minute perform 3 weighted strict chest to bar chin ups (10 lbs)
On the odd minute perform 3 close grip bench presses (105 lbs)
Rest 10 minutes
6, 5, 4, 3, 2, 1
HSPU (strict)
Muscle Ups
=6:10
2 rounds of:
L-sit rope climb
30′ Handstand Walk
1 rope climb w/ legs
3 Wall walks into 2 reverse HSPU
2:42/2:53
Hang Power Clean / Power Clean / Squat Clean Complex:
95-135-155-165-175-185-205
WOD as Rx’d: 9:28 PR
good race Christina!
Clean Complex up to 85# (kept it light today)
WOD as mod 75# and sub 7+7 for muscle ups
12:01
Impressive day Garth.
Clean complex stayed with 155 lbs, form work
Wod rxd 15:08
Last mu took 5 attempts
10 min rest
Annie unanchored
8:49
Complex up to 175#
Rx’d=12:33
Complex up to 95 lbs….I was so sore from yesterday’s cleans
WOD w/ 7 false grip pull-ups & 14 push-ups = 11:55
Clean Complex up to 85# (dang wrists and elbows are sore from yesterday!)
WOD as mod 65# and sub 7+7 for muscle ups
13:10
“Nasty Girls”
As Rx’d – 8:54 (PR) by about 6 min!
First round MUs unbroken -all cleans unbroken
L-sit rope climb
30′ Handstand Walk
1 rope climb w/ legs
Great job Garth!
Subbed stiff leg deadlifts/reg DL for clean complex
”Nasty Girls” rxd
= 6:57
*all HC unbroken; rd 1 & 2 MU unbroken, 3rd rd 6+1
Clean complex
85-90-95-100-105-110
3rds
50 air squats
21 Plu
21 Bar dips
10 HPC w/#95
16:54
Nice job AT!
Power Camp:
400 m run
6 sprints
30 squats
5 sprints
25 squats
4 sprints
20 squats
3 sprints
15 squats
2 sprints
10 squats
4 rds
10 tire flips
20 tire jumps
8:21
3 rds
4 wall climbs
20 double unders (subbed 60 singles)
1 bear crawl
11:43
3 rds, 30 secs each exercise
double-downs (I think that’s the name)
push ups
mt climbers
Thanks for being my tire partner Melissa!
Nasty girls as RX’d
19:3?
WOD w 70. 14:28
Clean complex
Up to 85#
WOD
w/7 pullups, 7 dips per round
75# HPC
11:34
15:22 w/115
Subbed pullups & ring dips for MU’s
HPC-PC-SC
185-195f
wod
12:01
Clean Complex to 175#
WOD = 15:34
~ Rx’d until last MU (subbed 3 PU’s & 3 Dips for last MU)
WOD rx’d
12:58
Paige and Christnia, awesome Job. Congrats not only on the PR Christnia, but a 6 minute PR. WOW, you almost finished the WOD in that time. Games here they come!
Clean cluster w/3 38″ box jumps after each cluster
135-165-185-205-215-225-235
WOD as rx’d w/ missed mu’s on rd 2-3
10:13
2 rds
1 legless rope climb
30′ hs walk
1 rope w/legs
Wall climb w/2hspu x3
Hang Power Clean / Power Clean / Squat Clean Complex:
95-105-135-155-175-195(f)-195
3 rounds:
50 air squats
21 Plu
21 Bar dips
10 HPC w/#135
16:45
Hang Power Clean / Power Clean / Squat Clean Complex:
135-165-185-205-215-225-235
“Nasty Girls”
As Rx’d
Time: 7:13
Complex: 135-145-155-165-175-175-185
Wod as Rx’d – 10:47
Nasty Girls as rx’d
18:33
Nasty Girls as Rx’d = 7:09
12:32 rx’d
“Nasty Girls”
1st round as rx’d
2nd round w/ 4 muscle ups
3rd round w/ 3 muscle ups
11:44 (I think)