2015-07-06

MONDAY WORKOUT

Skill practice continues!

SKILL:
Take 10 minutes and practice your specific Muscle Up progression from last Monday...

We will have it on the board for you guys, but this also means Kipping Pull Up and Ring/Bar Dip practice time for those of you that don't have them down yet...

Those of you that have Kipping MUs try strict Muscle Ups a try and/or do a test set to see how many you can get in a row or do 10 or 20 reps for time...

Challenge yourself to get better!

WORKOUT:
15 UNBROKEN Toes 2 Bar (Rings, if needed)
15 Med Ball Slams (20-30#/35-50#)
45m Left Arm KB Farmer's Carry (53#/70#)
45m Right Arm KB Farmer's Carry (53#/70#)
12 UNBROKEN Toes 2 Bar
12 Med Ball Slams
45m Left Arm Carry
45m Right Arm Carry
9 UNBROKEN Toes 2 Bar
9 Med Ball Slams
45m Carry
45m Carry
6 UNBROKEN Toes 2 Bar
6 Med Ball Slams
45m Carry
45m Carry
3 UNBROKEN Toes 2 Bar
3 Med Ball Slams
45m Carry
45m Carry
(12 minute cutoff)

The carry is out to the GREY POLE with the left arm and then back to the door with your right arm...

Do your best to go UNBROKEN on all T2B sets, but if you're still struggling with them you can break as needed...

Must use a KB or Farmer's Carry handle for the walks... No DBs...

POST WOD:
Ankle Mobility and Forearm Flossing for 10 minutes...

POST ALL RESULTS TO COMMENTS

6 comments:

CrossFit Hydro said...

Weighted Ring Row - 5 reps @ 60#

Every min on the min for 15 rds
1st - 5 CTB PU, 10 Push Up, :15 Hollow
2nd - 5 CTB, 10 HSPU, :20 Side Bridge
3rd - 5 CTB, 10 Ring Dip, :15 Bk Bridge

:30-:35, :40-:50, :35-:45...

JVB

Lisa Dempsey said...

10:21 rx

Darren said...

Finished after cutoff
(50# mb)

Susannah Dunn said...

Suck bucket. DNF....still had round of 3 to do

CrossFit Hydro said...

Tuesday open gym workout:

Messed with a heavy back squat week...
- 135,185,205,215,225,235... All 3s
- 245,255,255... All singles... Knee control was getting dicey so didn't go any higher...

21 Calories on the Rower
15 Hang Power Cleans (95#)
9 Hang Power Snatches (95#)
REST 1 MINUTE
* 3 Rds *
1:50, 2:00, 2:10 (Dropped 2x)

400m Jogs every 2-2:30 to test things out...
- 1:45, 1:39, 1:32

Some knee rehab work and done!

JVB

Emilie Goldsberry said...

9:56 RX; 30# med ball, all TTB rds unbroken