5-4-3-2-1 Reps for time of:
Squat Clean 185/125# Rx+225/155# MRX 155/105# or 70-80% 1RM
Ring Muscle-up MRX multiple by 1,2 or 3 Pull-up’s & Bar Dip’s for MU’s
5-4-3-2-1 Reps for time of:
Squat Clean 185/125# Rx+225/155# MRX 155/105# or 70-80% 1RM
Ring Muscle-up MRX multiple by 1,2 or 3 Pull-up’s & Bar Dip’s for MU’s
Strength (TNG squat cleans)
3s @ 155
2s @ 185
1s @ 215
WOD w/185, 4:1 pull-ups + bar dips
15:21
Wod RX: 6:15
Singles on squat cleans
Unbroken on MUs
Strength
Set of 3
135lbs
Set of 2
155lbs
Set of 1
185/225(f)/225(f)/205/225(f)
Squat cleans touch & go
3 ea @ 55-65-75-75-75
2 ea @ 75-80-80-85-85
1 ea @ 90-95-100-105-105
WOD w/105#, pull-ups & banded bar dip
10:46
Hang Squat Clean
3 ea @ 135-135-135-155-155
2 ea @ 185-185-185-185-185
1 ea @ 205-225-245-265-285
Wod w/ 225# HSC & BMU
9:36
TnG Squat Clean
3 ea @ 135-155-155-155-155
2 ea @ 185-185-185-185-185
1 ea @ 235-255-255-275-285
Wod RX+
6:59
WOD 125# PC
Unbroken on RMUs
3:42
Daaangg girl!
Awesome job!!!
I appreciate the lift you sweet girls! thank you! <3
great class Nicole!
Rachel B = hero
Squat Cleans
EMOM for 5 minutes
3@135# (tng)
EMOM for 5 minutes
2@185# (tng)
EMOM for 5 minutes
1@225#
WOD
Rx+
Squat Cleans all singles
Ring MU’s unbroken
Time: 4:59
Strength
135-185-225
Wod rx+
10:24 or 12:04
All MU singles 🙁
Flying solo b/n classes so used the activator as full warm-up & set-up
3’s w/ barbell — 2’s w/ 85lbs– 1’s w/125lbs
WOD w/ Rx’d load/reps & false grip ring rows (feet elevated to box) & dips w/ red band double reps
8:34
Strength: all sets of 5
Back Squat: 135-135-155-155-175-175
OHS: 75-75-95-95-115-115
WOD
5-4-3-2-1 OHS @125#
10-8-6-4-2 strict L-pull-ups & strict ring dips
7:52
(All unbroken)
Strength- squat cleans
3’s @ 135
2’s @ 165
3 singles @ 225, skipped a round, 1 @ 245
—
Wod RX+
10:14
Squat Cleans
EMOM for 5 minutes
3@135# (tng)
EMOM for 5 minutes
2@165#(tng)
EMOM for 5 minutes
2×1@185, 1@205, 2×1@225
WOD
Rx’d
5:35
Strength:
Up to 185
WOD: 165# w/ Ring MU- 10:11
*Shoulder should be fine in 6-12 weeks, will remember to bar MU next time.
Squat Cleans
EMOM for 5 minutes
3@135# (tng)
EMOM for 5 minutes
2@185# (tng)
EMOM for 5 minutes
1@205#
WOD
Rx
Squat Cleans all singles
Ring MU’s unbroken
Time: 5:32
Squat cleans EMOM
3@85#
2@105#
1@125#
Wod RX weight
All singles
5/4/3/2/1 Ring progressions and burpee C2B subbed
14:42
Strength (TNG squat cleans)
3s @ 105
2s @ 155 (skipped minute 4)
1s @ 165
WOD rx+ weight and ring MU attempts- worked the entire 20 min.
Did all squat cleans and 3-4 Ring MU attempts each round. Last round just stayed on rings attempting to get turnover until 20min cap.
Killed it Butter, KO, and RG!
Strength
3s @ 125#
2s @ 145#
1s @ 165#
WOD rx
3:51
Rested til 10 mins
Redid WOD with bar MU
2:48
So you did two workouts faster than I did my first two rounds …that tracks.
Wod Scaled: #65 bb and pull-ups/black banded bar dips
Sq. Cleans: 10-8–6-4-2
Pull-ups & Bar Dips: 15-12-9-6-4
Strength: up to #95
13:43
Strength
3’s – 135
2’s – 155
1’s – 185-185-205-205-215
—
WOD. Rxd.
6:45
6 mile run
Back felt extra broken today
Back squats for strength stayed light from rack
Mod wod
Back squats 125#
10-8-6-4-2 burpee c2b
7:00
Dropped in on CrossFit BLK in collinsville
Activator was:
30 strict pull ups
30 strict ring dips
30 v ups
Strength was EMOM – 8rds
1 Squat Clean (4rds @ 135# and other 4 @ 155#)
WOD – 8min AMRAP
-8 burpees
-16 KBS (55# kb)
6 + 2
After yesterday and today – I’m over KB swings – lol
Strength
135*3
155*2
185*1
205*1
Wod
165#
BMU
8:40
Wod rx
Single on cleans, unbroken ring mu
6:31, failed last rmu once
Strength
165-195-225
Strength:
25 # 5 sets 3
33#. 5 sets 2
45# 5 sets 1
WOD w/30#
10,8,6,4,2 squat clean
15, 12, 9, 6, 3 ring rows ( 15 were jumping PU)
15, 12, 9, 6, 3. Parallel dips
15:34
Wod rx
7:19
Strength up to 185#
WOD:
155# squat cleans
5-4-3-2-1
Pull ups & banded bar dips
10-8-6-4-2