Friday 151106
8min Ascending AMRAP:
2 Over the Bar Burpees
2 Hang Sqt Clean Thrusters 95/65 55+ 75/55
2 Dips (bar / ring) or HSPU (athletes choice)
4,4,4 – 6,6,6, – 8,8,8 – 10,10,10 – … – …
Post rounds and reps to responses.
Friday 151106
8min Ascending AMRAP:
2 Over the Bar Burpees
2 Hang Sqt Clean Thrusters 95/65 55+ 75/55
2 Dips (bar / ring) or HSPU (athletes choice)
4,4,4 – 6,6,6, – 8,8,8 – 10,10,10 – … – …
Post rounds and reps to responses.
Get it, mountain lion!!!!
Looking good. Dan!
Mountain lion for sure! Great pic Dan
Love the pic, Dan!
Strength complex: 3@85, 2@95, 2@100, 2@100
2 Strict Dips, 4-5 Kipping Dips/rd
1 strict HSPU, 2 Kip HSPU/rd (1 mat, skipped last round)
Wod Rx
3 HSC thrusters into 10’s
Dips slowed me down a lot.
Strength complex: 85# 2 reps each round
Subbed 5 dumbbell push ups and 2 wall walks each round instead of dips and hspu
WOD Rx w/ dips
Completed 6s + 8 burpees + 8 hscj + 4 dips
Strength Complex:
Round 1=1@205, 4 Dips, 4 Kipping Dips, 1 Strict HSPU, 2 Kipping HSPU
Round 2=2@205, 4 Dips, 4 Kipping Dips, 1 Strict HSPU, 2 Kipping HSPU
Round 3=2@205, 4 Dips, 4 Kipping Dips, 2 kipping HSPU
Round 4 =1@205 (inexplicably failed jerk on second rep), 4 Dips, 4 Kipping Dips, 3 kipping HSPU
WOD Rx’d w/ HSPU=Completed through 8 Hang Squat Clean Thrusters in round of 8
Strength with 1 complex at 85# each round 5HSPU and two dips each round
WOD w/65# and one ab mat
8s completed + 3hps
Strength with 105# and 2 of dip and practiced strict HSPU
WOD rxd
8 rds + 6 dips
Very nice Dan!
Wod w 65, bar dips made it halfway into the 8’s
Good luck this weekend !!
complex:
1@155
3 strict HSPU and dips and 7 kidding HSPU and dips
all rounds completed
•
WOD as rx’d with MU into dips:
through 5 dips on set of 10
looking good Dan!!
Strength 2×95#
Practiced dips and HSPU not up to snuff
WOD w/questionable dips
Through 8’s + 10 burpees
Complex:
1@165
•
WOD as rx’d with MU into dips:
through 5 clusters on set of 10
Dan looking all cut up!!!
Good luck to all competing this weekend. Take em’ down via the CF Jenks method!!!!
A. 2 reps complex at 135lbs & 6 Parallette Push-ups
2 reps complex at 155lbs & 6 Parallette Push-ups
1 rep complex at 175lbs & 6 Parallette Push-ups
1 rep complex at 175lbs & 6 Parallette Push-ups
Had to do an extra set
1 rep complex at 185lbs & 6 Parallette Push-ups Super Heavy for me, but no pain!
B. Now I did this with 2x35lb KBs to help build more independent strength back in left shoulder. Burpees and Parallette Push-ups as well.
Finished reps of 8 and 10 reps on KB Hand Sqt Clean Thrusters
Man this CrossFit stuff is HARD! But you feel real good when finished ☺
Wod w/55#
2 dips in rd 8
Strength/skills
1 @ 155/165/175/175
5 strict dips and 3 strict HSPU
WOD rx’d – 10 + 8 HSCT
Strength/skills
1 @ 165/195/205/205(failed squat clean)
3 strict dips,3 kipping dips and 2 strict HSPU, 3 kipping HSPU
WOD rx’d w/ MU in to rings dips
6 HSCT in round of 10
Complex w/ 1@105lbs
WOD w/ bar dips & 65lbs
5HSCT in round of 8
Complex 1 rep @165#x3 rounds
Complex 1 rep @ 175#x1 round
WOD w/HSPU
8 rounds + 7 thrusters
More specifically 7 thrusters in the round of 10’s
Complex 2 @ 85#
2 strict , 2-5 kipping HSPU, 2 strict dips
WOD RX’d w/HSPU
8 rounds + 7 Burpees
Strength with 85# 1 of each
WOD Rx with ring dips
8 rounds plus 20 hang squat cleans
Not 20, 10
Lookin like a rockstar Dan!
Good luck tomorrow Dan!
Complex:
145# 2 reps each rd
Strict ring dips-5 each rd
Kipping dips-5,5,3,3
HSPU- 5,5,3,1
WOD:
RX w/dips
8+11
150 box jumps (24″) w/ 20# medicine ball
10:25
Rest 2 minutes:
Row 1200m
4:31
Complex – 3 reps ea rd w/only 45#
2 bar dips, 2 kipping bar dips and 4 push up w/dumbbells ea rd
WOD:
w/45# & bar dips
7 rds + 8 over the bar burpees, 8 hang sq clean thrusters and 3 bar dips
Great picture Dan! Bring home the gold tomorrow!
And good luck to all the other CFJ competitors.. Breck, Nikki, Shannon, Jeremy and Angie! I think I might have missed a couple! GO CFJ!!!!
Complex:
Participated w/ a focus on technique and skill. (translation: light weight and I struggled)
WOD as Rx w/ bar dips
completed 8’s + 11
Strength/skills
1 @ 165/195/205/205
2 strict dips, 2 kipping dips and 2 strict HSPU, 2 kipping HSPU
WOD rx’d w/ MU in to rings dips
3 Dips in round of 10