Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps
B.
CrossFit Games Open Event 11.6 and 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest-to-Bar Pull-ups
6 Barbell Thrusters
6 Chest-to-Bar Pull-ups
9 Barbell Thrusters
9 Chest-to-Bar Pull-ups
12 Barbell Thrusters
12 Chest-to-Bar Pull-ups
15 Barbell Thrusters
15 Chest-to-Bar Pull-ups
18 Barbell Thrusters
18 Chest-to-Bar Pull-ups
21 Barbell Thrusters
21 Chest-to-Bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Males – 100 lbs; Females – 65 lbs
C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Ring Dips x 15-30 reps
Rest 90 seconds
A. done
B. 100 reps (103 last year). The positive is butterfly CTB are starting to come together
C. done. RD x 15
A. 4+2 MU’s/12 box jumps 24 in/15ttb
3+2/12/15
3+2/12/15
B. 103 reps, 13 thrusters in round of 18 reps, @105 lbs (didn’t have enough 2.5lbs plates)
never did this workout before so i am pretty happy. next time i know what to expect and that ever rep counts on that round of 15 18 and 21 so I WILL NOT DROP THE BAR.
C. 20×3/15+7+4+4, 13+7+5+5, 18+5+5+2
Did 5×15 of reverse hypers @60lbs last set at 20 reps.
A. Muscle ups: 7/7/7
Box jumps: 10/10/10 24″ box
T2B: 12/12/12
B. 130 (+12 from last years 118!!!)
C. GHD: 20/15/15
Ring Dips: 15/15/15
A. MU: 6/6, BJ: 12/12/12 20″, worked on being faster on the bottom rebound. T2B: 15/15/15
B. 138 (+20 from 2012) C2B butterflies felt great.
C. did Annie with group of friends.
A.
MU: 3/3/3
Box Jumps: 12/12/12
T2B: 12/12/12
B.
119 reps
C.
GHD: 20/20/20
Ring Dips: 20/20/20
112 reps last year
Part B: 82 — 12 more reps than last year and I don’t know if all of them were chest to bar last year.