Workout of the Day
Warm-Up: 3 Rounds of the following barbell complex (95#/65#):* 6x Deadlifts
* 6x Bent-over Rows
* 6x Muscle Cleans
* 6x Front Squats
Strength: 5x 8-10 Weighted Pull-ups as heavy as possible superset with 5x 8-10 Good Mornings AHAP
Work Capacity: 12-9-6 reps for time of:
* Muscle-ups
* Squat Clean Thrusters (135#/95#)
Extra Credit: EMOTM 10 minutes of:
* 5x C2B Pull-ups
* 8x Ring Dips
Post results to comments.
warm up: done
ReplyDeletestrength: worked up to find my max/heaviest weight for good mornings @ #65-85-105-115-115
weighted pullups @ #10-20-20-20-20 (all rounds complete)
work capacity: 5:19 @ 125#
extra credit: done (dips were killer by the last 3 rounds!)
Warm up: done
ReplyDeleteStrength: Good morings: 115-115-115-115-115
Weighted Pull ups: 10-25-15-15-15
WC: 16:20. These were tough. Still can't do muscle ups so did dips and pull ups.
Did the squats clean thrusters right this time. I had hard time doing them before, but I'm progressively getting better everyday. lovin crossfit. So much improvement. shoulders are feeling better. Getting stronger and more flexible. Thank you Justin!
Strength: weighted pullups at 25-35-35-35-35, good mornings at 115-135-135-135-135
ReplyDeleteWC: 12:12 rx'd