Daily Archives: 16/03/2015

Week in Review 09.03.2015 – 15.03.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday GW Handstand Hold
Bench Press		 EMOM
Thursday W Cleans
Strict Press
Front Squats		 Task
Friday – – –
Saturday W Deadlifts Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday MG Run
Handstand Pushups
Pullups		 Task
Wednesday GW Dips
Deadlifts		 Task
Thursday GM Pushups
Kettlebell Swings
Thrusters
Knee Raises		 Time
Friday M Run Task
Saturday GM Row
Thrusters
Pullups		 Task
Sunday GM Muscle Ups
Wall Balls
Double Unders		 Time

Crossfit Games Workout 15.3

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Since the scaled version  Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…

Rx Verion is to perform AMRAP in 14 minutes of:

  • 7 x Muscle Ups
  • 50 x Wall Balls
  • 100 x Double Unders

A better scaled version is to perform AMRAP in 14 minutes of:

  • 7 x Strict Pullups
  • 7 x Ring Dips
  • 50 x Wall Balls
  • 100 x Double Unders

Results:  I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups.  Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).