2015-01-25

SUNDAY WORKOUT

A heavy sprint metcon today! :)

WORKOUT:
As Many Rounds & Reps As Possible In 3 Minutes of:
4 Front Squats (133#/185#)(Use 75-80% of your best Push Jerk)
2 Shoulder 2 Overhead Anyhow (133#/185#)
1 LEGLESS Rope Climb OR 3 STRICT Pull Ups

REST 6 MINUTES (1-2 other heats will go while you rest)

Repeat for FOUR total cycles...

Stay consistent between cycles and push these HARD!

POST YOUR INDIVIDUAL ROUND SCORES TO COMMENTS

9 comments:

Anonymous said...

2rnd plus 6rep
2rnd plus 4rep
2rnd plus 4rep
2rnd plus 3rep
115# and legless rc
dave

Carla "Vanilla" Vice said...

95#
3rds on all.
small rope for rope climb to learn NOT to use my legs for practice!

Susannah Dunn said...

103# and Strict pull ups (blue/orange). This was TOUGH!!

3rd +4 reps
3rd +7 reps
3rd +1 rep
3rd +3 reps

Darren said...

2 rounds + 4 reps
2 rds
2 rds
2 rds
145#

Lisa Dempsey said...

4rd + 2 for every round; CTB; barbell weight was 70# (a little more then 80%).

Anonymous said...

3+1
3+2
3+2
3
Rx
Jordan

CrossFit Hydro said...

Almost just straight out quit today... Hard to realize you're no longer "higher level" after half a decade being there, but I'll just have to take it day by day...

Skill:
MUs (4-5 reps), Hip work, Strict t2b (8-10 reps)

Front squat (Almost just walked out :$)
- Supposed to be 3 sets of 3 reps with 285#
-- First set went ok 2 reps & 1
--- Missed 6 more times at only hit 2 more reps before I just moved on

Clean and OH complex
- 1st minute - Hang Clean + PP & PJ
- 2nd Minute - Power Clean + Left & Right Split Jerks
(155,175,195,215,225,235,245)

Was ready to be done for today so just mixed up the Friday WOD...

30 Bike Calories
40 Ring Rows (24" Box)
50 Row Calories
60 KB Swings (70#)
8:22

The mind still thinks I can, but the body isn't keeping get up... ;(

Rough last few workouts...

JVB

Susannah Dunn said...

You'd never let one of us quit, so you can't!! :)

Also, sometimes things are darkest right before a break through. Keep working hard and you never know what will happen.

John Dunn said...

3
2+6
2+6
2+5
145#, All climbs Legless