WOD:
A. Front Squat: 6 – 4 – 2 – 2 – max reps at 80% E2:30MOM
B. Open WOD 11.6
7 minute ascending AMRAP of:
3 thrusters 100/65
3 chest to bar pull-ups
6 thrusters 100/65
6 chest to bar pull-ups
9 thrusters 100/65
9 chest to bar pull-ups
12,12,12…15,15,15…18,18,18…continue pattern until time expires
Masters 55 years and older:
7 minute ascending AMRAP of:
3 thrusters 90/55
3 chest to bar pull-ups / chin over bar pull-ups
6 thrusters 90/55
6 chest to bar pull-ups / chin over bar pull-ups
9,9,9…12,12,12…continue pattern until time expires
David P and Heather C! Working hard and lifting heavy! 🙂
My brother from another mother and a true beast in the box!
A: 225-230-245-245-225(2)
B: 5+12, RX
A. 105-115-120-125-105(6)
B. 5+2
Thrusters Rx
Jumping pull ups and ring rows
250-265-280-280-250(6)
5+11
155 165 175 175 155(6)
4+21 Rx
A.155,180,190,190 8@170
B.3+15 scaled to pullups
115-135-145-145-115(5)
4+3 scaled to pull ups
295 – 315 – 335 – 335 – 295(3)
5 + 20 rx. = 110. During the open in 2012 I got 82, so I was really happy to see the improvement. Great programming over the long haul. thank you CFHSV!
Well done sir!!!
Super Strong!
225(6)245(4)225×2(2)225(6)
Did heavy back squat yesterday at Crossfit Matters
4+20 rx’d