warm up
squat progression review
focus
burgener warm up
-down & up
-elbows high & outside
-tall muscle snatch
-landing
-snatch drops
-hang snatch
work
(amrap in 5mins @ each station)
-power cleans & burpees
-front squat & push ups
-push press & pull ups
-thrusters & ring dips
-snatch & box jumps
115# men / 75# women
barbell reps x 5 / bodywt reps x 10
rest 2mins between stations
post total work from each station to comments
DId the growth of CrossFit 'dilute the brand'? Read Alec Hanson's article here.
rx. 5/7/6/4/4=26 total
ReplyDeleteLet me start by saying FML!! Through 3 rnds. I was pink line at best and then the thruster rnd. turned that to a definitive red line and the ring dips became almost unmanageable. The 5th rnd. took 3 min. to complete 2 cycles but I was able to dig into the reserve tank to pull out the last 2 cycles in the last 2 min. The rapid turnover from the barbell movements made the body-weight movements twice as hard.
April
ReplyDeleteGOOD JOB 4:30 CLASS!!!
That was a burner...55# and 22 total rounds
Brannon. 180bwt
ReplyDeleteI never want to see anything worse than a "Hurricane" again.
By rnd 3, I was thinking, FML with Thrusters still to come. I stuck with the prescribed weight of 115# for the 1st 3 rounds, then scaled to 75# for the last two.
4.4.3.3.2
bw137 4/5/4/3/3=19 total rounds This was a tough ass wod and I almost blew chunks on the thrusters. :)
ReplyDeleteThis was my second WOD ever..my first being Fran...it was hard as hell but I am proud that I didn't quit!!! I am pumped to keep coming back and pushing myself to the limit!!! Ring dips are next to impossible for me now..but I WILL conquer them!!!!~Lisa Cordy
ReplyDeleteSo in the first round you are doing one clean and one burpee? Just switching back and forth after each rep?
ReplyDeletemichael-
ReplyDeletethe barbell reps are 5 and bodyweight movements 10 reps