First do 3 rounds of 5 x Hanging Cleans:
Then EMOM for 5 minutes do:
3 x Hanging Cleans @ 60kg
Finally, run 5k.
Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.
The Rx WOD was AMRAP in 8 minutes of:
The Rx Weight was 185 lbs, but since my 1RM is 68kg (155lbs) chose to use 115lbs (53kg).
Result: 166 reps. (up to the round of 15 handstands and 6 cleans)
Not for time do the following Pullup complex, rest as needed between sets:
The AMRAP in 12 minutes of:
Results: 6 rounds plus 3 x Lunges and 3 x Dips.
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:
A better scaled version is to perform AMRAP in 14 minutes of:
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).
A. Not for time perform 4 sets of:
B. AMRAP in 7 minutes of:
C. AMRAP in 7 minutes of:
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.