July 2016

“BARBELL BARBARA” by DB
4 rounds, each for time of:
5 Hang Squat Cleans 135/95 MRX 95/65
20 Pull-ups (chin over bar)
5 Power Cleans 135/95 MRX 95/65
30 Push-ups (strict)
5 Hang Squat Cleans
40 Sit-ups (ab-mat anchored)
5 Power Cleans
50 Squats (air to wallball okay)
Rest exactly 3 minutes between each round.

*Score is final time minus 9 minutes and each round individual times.

Post each round and total time minus 9 minutes of rest.

Click here to listen to “the 4th Pull podcast” episode 35 with Breck.

“Balancing Act” by DB
For Time:
6 Deadlifts 295//195lbs RX+ 365/235lbs MRX 245/145lbs
Run 200m
12 Ring Dips RX+ 12 Strict Dips (must MU into Dips) MRX 12 Bar Dips
8 Deadlifts
Run 400m
16 Ring Dips RX+ 16 Strict Dips (must MU into Dips) MRX 16 Bar Dips
10 Deadlifts
Run 600m
20 Ring Dips RX+ 20 Strict Dips (must MU into Dips) MRX 20 Bar Dips

Post time to responses.

Complete the following Chipper for Time:
30 Double-unders
2 Hang Squat Snatch (80-85% of new 2RM)
30 Hand Release Push-Ups RX+ 30 HSPU
30 Double-unders
2 Hang Squat Snatch (80-85% of new 2RM)
30 Pull-Ups RX+ 30 C2B pull-ups
30 Double-unders
2 Hang Squat Snatch (80-85% of new 2RM)
30 Wallballs 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′
30 Double-unders
2 Hang Squat Snatch (80-85% of new 2RM)
30 T2B
30 Double-unders
2 Hang Squat Snatch (80-85% of new 2RM)

Post time to responses.

**CrossFit Jenks is currently without power due to the thunderstorms from earlier this afternoon. As a result, we will be canceling our afternoon classes. We sincerely apologize for the inconvenience.

20min AMRAP of:
3 MUs RX+ 3 Strict MUs MRX 3 C2B Pull- ups & 3 Dips (bar or ring)
6 HSPU RX+ 6 Strict HSPU MRX 4″ rise
10 KettleBell Snatches (5 each arm) 53/35 RX+ 70/53 MRX 10 KBS 53/35

OR

Regional Nate
10 RFT:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches (6 each arm) 70/53lbs

Post WOD of choice and results to responses.

1 RFT 
5 Jerks 135/95 RX+ 165/115 MRX 95/65
7 Hang Power Cleans
9 Deadlifts
18/15 cal Row
Rest 2min
2 RFT 
5 Jerks 135/95 RX+ 165/115 MRX 95/65
7 Hang Power Cleans
9 Deadlifts
18/15 cal Row
Rest 3min
1 RFT 
5 Jerks 135/95 RX+ 165/115 MRX 95/65
7 Hang Power Cleans
9 Deadlifts
18/15 cal Row

Post time for each WOD and total time minus 5 minutes of rest to responses.