Maddies 1st Muscle Up
Strength
Jerk
7 min warm up, then 10min to find 1rm
Thrusters (On the minute)
5-5-5-5-5
WOD #1 (6min cutoff, scale accordingly)
Pullups 21-15-9
WallBalls 15-12-9 (11ft/9ft)
So perform, 21 Pullups then 15 Wallballs etc
Rest 4min from cutoff time
WOD #2 (Partner Up) 3 rounds
Buddy Carry (Honest 200m) switch @ bin. Scaled option = punching bag, power bag.
10 Partner facing burpees each
10 Deadlifts 160/120
*Partner burpee = one person lies in hover whilst other does burpee then leaps over partner. Then they lie down in hover & other person does burpee then leaps them. (Just think bar facing burpees performed in the "Open") 10 each or 20 in total.
*Deadlifts = Are done 2 person on bar. If theres not enough weight for entire group then set up as many bars & first in best dressed.
Post to comments
One of things i love about CrossFit is that you have to be ready for anything that is thrown at you. I got to experience this with Jen in the 6am session. The team WOD started with Jen and John, a newby to CrossFit as I looked on, quite toasty in my recently purchased thermals. After the 1st round John says i gotta go to work so without hesitation i jumped in and started the buddy carry with Jen. It was one of the highlights of the morning, along with my PT client Dave so so close to a muscle up it should come by next week and then doing the Workout with my team mate VRon. So onto the Strength
ReplyDeleteJerk-90kg
Thruster-60kg
WOD 1-3.10R'xd
WOD 2-13.20 @ 120kg with Jen, John and Me
Giddy Up. Its Regional time people.
Thanks Jody for jumping in and doing the buddy carry with me but much to my diappointment I did not get the opportunity to ride Jody nor he I. We carried a bag instead(LOL).
ReplyDeleteBUT I did jump over his tight arse!!!
Jerk42.5
Thruster31
WOD 1 5.41 red band what disappointment
jerk 110kg (pb) used a little more than 10min
ReplyDeletethrusters 70kg
wod1 2.41rxd
no wod 2 for me. i feel like ive been hit by a truck, rest tomorrow
well done maddie
Jerk: 97kgs. Had 103 over my head but didn't lock out in time.
ReplyDeleteThrusters: 73kgs
WOD 1: 3.50 Rx'd
WOD 2: 13.42 Rx'd - 3 person team.
Awww Maddie, well done on the Muscle Up, thats just great.
ReplyDeleteJerk: 60kg
ReplyDeleteThrusters: 35kg, 40kg, 40kg, 40kg
WOD 1: 4.10 Rxd
WOD 2: 14.44 - 120kg DeadLift (Partnered with Geoff) and oh I must say that 2nd wod was soooo difficult, carried 7.5kg Power Bags on each shoulder, horrible.
Jerk
ReplyDelete110kg
Thruster
60,65,65,70
WOD 1
5:00 RXD
WOD 2
???
Marie
ReplyDeleteJerk
50kg
Thruster
30,35,35,40
WOD 1
5:00 RXD
WOD 2
???