Some of the CFP crew just hanging out
at the ROC race over the weekend.
(A) Bench Press
10-5-3-10-15
(B) 5 Rounds
6 OHS: 50/35/30
9 TTB
12 WallBalls: 9/6kg - 10/9ft
Open Prep Extra’s
EMOTM x 10
Even – 5 Muscle-Ups + 5 Deadlifts: 120/80/70
Odd - HSPU: 2 Strict + 3 Kipping
Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count.
A) 35,40,47.5,45, 40kg
ReplyDeleteB)12:19 30kg OHS I was slow but wanted to get through OHS depth with that weight.
A) 40, 45, 50, 42.5, 37.5
ReplyDeleteB) 8.31 rxd
A) 60, 80, 90 - 60, 60
ReplyDeleteB) 7:43 Rx
Extras
All Rx except 5th round only 4mu.
A) 40, 45, 47.5, 42.5, 40(12)
ReplyDeleteA. 50, 60, 70, 40 didnt do the set of 15
ReplyDeleteB. 7:27 rxd
Extras 5 rounds
2 muscle ups 80kg dead
Hspu rx
A)30, 32.5, 35 ,30 ,30(7)
ReplyDeleteB)8:03 (20kg OHS, knees to elbows)
A) 60,70,80,65,65
ReplyDeleteB)10:05 @ 40kg
A) 75, 85, 95, 75, 65
ReplyDeleteB) 9:47 rxd
A)
ReplyDeleteB) 10:57 ttb slowed me down rxd
B) 7:23 scaled ttb
ReplyDeleteHahahah DC
DeleteA) 45, 55, 60, 45, 40kg
ReplyDeleteB) 8.13 Rxd
A 35 40 45 37.5 35
ReplyDeleteB 8.33
Extras c2b 3 3 3 1 0 to yellow foam
Hspu to green red plate strict to kip
1+3 for 4rds then 1+4