Monday 130318
As many reps as possible in 12 minutes of:
10-8-6-4-2 rep rounds of:
Bar muscle ups, chest to bar pull-ups or pull-ups (Athletes choice)
Dumbbell hang clean and jerk (Heavy as possible with proper mechanics)
If you make it through the 2 rep round start back at 10 again.
Post reps and dumbbell load to responses.
Back Squats: 6 x 1 at 205 lbs. (PR)
WOD:
81 reps with 45# dbs and C2B pull ups
Great job this morning, Chad.
False grip muscle-ups & strict dips 5×5
Back Squat 6×1 @ 365lb
60lb dumbbells (40 bar MU/ 37 c&j)
WOD rx’d 77 reps
Back Squats up to 170#, working back up to my 1RM of 195 slowly.
WOD counting attempts at bar muscle ups 60 reps. 25# dbs.
Got 1 bar muscle up!
Back squats at 170#
WOD w/kipping plu & 25# DBs: 82 reps
Back Squats up to 170#
WOD w/banded kiping pull-ups & 25# dbs
= 62 reps
Congrats David on getting your 1st bar muscle up!!!!! That was awesome!
Wod with chest to bar & 50# Db’s
40 Chest to bar + 33 C&J
At Crossfit Branson
Back squats @ 135 lbs
5 rounds for time:
10 OHS @ 45 lbs
30 double unders
12:26
Crossfit Branson
Back squats 6×1 @ 190 lbs
5 rounds for time
10 OHS @ 95
30 double unders
Rx: 14:30
Back Squats @ 170
WOD = practiced ring muscle-ups (determined to get one soon!) and used 35# dumbbells. Did some kipping and strict pull-ups after several muscle-up attempts each round. Didn’t count repts….just used this as a skill day.
BS
6 sets of 1 @175
Wod with bar MU and 40# db=got 4 MU into set of 6. (22 MU and 18 C&J)
BS light @ #125 – 6 sets of 3
Wod w/#30 Db & plu
112 reps….58 Hang Clean & Jerk & 54 plu
Back squats 6×1 at 225
WOD 5 bar MU, 5 C2B, 10 hang c&j (35#), 4 bar MU, 5 C2B, 9 hang c&j, 4 bar MU, 4 C2B, 8 hang c&j
And calves are still sore from 13.2!
Back Squats:
6 x 1 @ 380#
WOD w/C2B & 55# DB’s:
78 reps
5K row at the downtown Y on an antique C2: 19:48.2
followed with some mirror posing.
Back squats
6×1@145
WOD rx’d
77 reps (40MU+30C&J)
Back squats
6×1@195
WOD rx’d with 40lbs
Got through 2 Hang C&Js on my round of 4s so I guess (28 MUs + 26 C&Js= 54)
Back Squats
6 x 1 @115#
WOD w/25# DB’s and pull ups from box
Got thru the 10-8-6-4-2 rds then did id 10 pull ups and 2 DB C&J
Great job Shari on your back squats…and climbing the 20′ rope..IMPRESSIVE!
David, congrats on your bar muscle up. Breck told us about in in the 9:30 am class!
As many reps as possible in 12 minutes of:
10-8-6-4-2 rep rounds of:
Chest to bar pull-ups
Hang-squat clean & jerk (30 # db)
96 reps (48 c2b/48 hs c&j)
@ hotel gym (fun times in altitude)
6 hours a skiing 🙂
Back Squat 6×1 @ 335lb
60lb dumbbells
WOD thru 2 bar m.ups into 2nd 10’s
2nd WOD at 4:30
EMOM for 16 minutes
Even: 5 reps of 115 lb Thrusters
Odd: 10 reps GHD Sit-Ups
12 minutes of “Cindy”
11 rounds + 7 reps
back squat: 295
WOD: one time thru then 10 cleans but was doing pwr cleans not hang till Denver pointed out, one muscle up then the rest kips…..
BS 6×1@300
1.5mi run 11:13
False grip muscle-ups & strict dips 5×5
WOD with #45 (Hang Clean/Strict Press) = 82 reps (2 bar MUs in 2nd Rd of 8)
Back squat 6×1 @ 255#
Wod with 45# db and chest to bar
Through 2nd set of 10 chest to bar
=70 reps
Back Squat
6 sets of 1 @ 370 lbs (95%)
WOD
with 55 lb dumbbells
Score=69
Front Squat: 6 sets 3 @185
Mod WOD: Ring Muscle ups with 35# DB’s (Squat Cleans) = 62 Reps
Back Squat
6 sets of 3 @ 235lbs
WOD
40lb DB
46 reps
Kip p/u