Friday 190118
“Ring or Bar MU Amanda”
9-7-5 Reps For Time:
-Muscle-ups (ring or bar) MRX Burpee C2B Pull-Ups or 9 Pull-Ups-9 Dips (7-7-5-5)
-Squat Snatch 135/95 MRX 95/65
**compare to January 30, 2016 Ring Amanda or February 9, 2017 Bar Amanda**
9-7-5 Reps For Time:
-Muscle-ups (ring or bar) MRX Burpee C2B Pull-Ups or 9 Pull-Ups-9 Dips (7-7-5-5)
-Squat Snatch 135/95 MRX 95/65
**compare to January 30, 2016 Ring Amanda or February 9, 2017 Bar Amanda**
Post time to comments.
3PS+3OHS – 3SS @115
2PS+2OHS – 2SS @135
2PS+2OHS – 2SS @155
1SS @165-175-185, not a PR but probably the most solid 185 has ever felt.
*
Amanda w/ ring MU no turnout
– 8:58 (PR by :32)
All MU singles, failed #9 twice (wasted a lot of time)
Snatches 4-3-2, 4-3, 2,f,1,1,1
Snatch:
3 PS to 3 OHS; 2 SS; 2 PS to 2 OHS; 2 SS— used 95#
2 PS to 2 OHS; 2 SS— used 115
1 PS to 2 OHS; 1 SS x 3– used 135
*
WOD: 9-7-5
Burpee C2B
Squat Snatch w/ 135
8:48
Strength:
First two sets @ 115
Rest @ 135 (working on technique)
Couple of extra SS at the end.
WOD w/burpee C2B and 135#
7:39
3PS&3OHS@135
2SS@165
2PS&2OHS@165
2SS@185 TNG
2PS&2OHS@185
1SS@205
1PS&1OHS@205
0@225 just not there today back shot from yesterday’s fun
Amanda RX’D (Rings)
5:05
First time doing ring Amanda
50 ghd sit-ups
Strength: 95, 115, 125, 135, 145, 155(f)
WOD MRx w/pull-ups + bar dips
5:00- all unbroken
Mod wod
9-7-5
Burpee ctb
Ghd
Assault bike cal
5:05
Neck hurting couldn’t do much barbell
Squat Snatch
Built up to 195# with no misses.
Failed multiple attempts@205#
“Amanda”
Today=5:06 (PR)
1-30-16=5:31
11-19-14=5:16
5-21-13=5:31
7-5-12=5:19
2010 CrossFit Games=7:05
Strength:
Stayed light 95# – 135#
Worked on Technique
—
WOD RX w/ Ring MU
9:31
First time to do RX
Strength: PS/OHS & SS
95 up to 145 (PR)
—
WOD MRX (95lb and bar muscle ups)
6:15
First time to do Amanda
—
First ring muscle up after the workout due to the wise words from coach Shawn Combs
Strength
Up to 135#
Failed 140# multiple times today..
WOD rx’d w/ring MUs
5:09 (2:45PR)
Strength.
Up to 135# and stayed there.
—
Wod. MRx.
3 Ring MU’s per round then did the pull-up/dip combo for remaining reps
5:22
First MU’s in over 2.5 months….finally….
Deadway to Heaven” by DB
For Time:
-33 Deads *135/95 RX+ 185/125 MRX 95/65
-250m ROW or 200m Run
-33 KBS 55/35# RX+ 70/55# MRX 45/25#
-200m Run or 250m ROW (opposite of last)
-22 Dead 225/155 RX+275/185 MRX 165/115
-250m ROW or 200m Run (opposite of last)
-22 KBS
-200m Run or 250m ROW (opposite of last)
-11 Dead 295/195 RX+345/225 MRX 225/135
-250m ROW or 200m Run (opposite of last)
-11 KBS
-200m Run or 250m ROW (opposite of last)
DL: 135#, 185#, 225#
13:24
8:37rx
9:22 rx
14:41 with bar MU
No CrossFit for a while = not a PR