2015-01-08

THURSDAY WORKOUT

Little combo of some classics...

WORKOUT:
Perform 6 total rounds of:
"Mary"
5 Strict HSPUs OR 3 HSPU Negatives OR :20 HS Hold
10 Alternating Pistol Squats OR Box Pistols
15 Kipping Pull Ups (Use as little band as you can)

BUT... After EACH successful round you must perform...

5 UNBROKEN Hang Power Cleans (133#/185#)(70% 1RM)

(20 minute cutoff)

If the clean is dropped before 5 reps are completed than you must restart that set...

Pick a challenging, but managable weight for the cleans and work some technical skills on your warm up sets!

If your clean 1RM isn't 185# for ladies OR 265# for guys then be sure to scale this one down properly...

POST YOUR TOTAL TIME AND ANY SCALING TO COMMENTS


9 comments:

RF said...

18:29 but not without some serious scaling- 2 ab mats, box pistols with plate, 10kip pull ups (but no band!), 105# cleans.

Jordan said...

17:10 rx

Lisa Dempsey said...

I am a little embarrassed to say that somehow I turned this WOD into an AMRAP so almost got double what we were supposed to do. I'm tired and I don't want to do pull ups again. Like EVER.

Anonymous said...

18:22 scaled
Dave

Darren said...

4 rds + 11 kpu's
2 mats for hspu
135# cleans

John Dunn said...

5 rds
25# plate + ab Mat for HSPU for 2 rounds than negatives for 3 rounds
Pistols with 10# under the heal and holding 10#
135# Cleans

Susannah Dunn said...

18:45. Scaled way too much. 3/6/9 reps (green band for pu, 2 AM strict HSPU, 12 box+15 plate for pistols) 83# cleans

CrossFit Hydro said...

Heavy hang power for 2 reps
- 205 (Unbroken)

Back box squat 5x5
- 185,235,245,245,255

"Olympic Mary?"

5 strict hspus
10 Alternating pistols
15 Kipping Pull Ups
3 Unbroken Hang clean (225)
* 10 min amrap

6 rds plus 12 Pull ups...

Little too heavy on the cleans... No broken sets but was starting too lose control too much...

JVB

CrossFit Hydro said...

Hang power SNATCH for part 1...