Back Squat
1-1-1-1-1 at 90% of max
Rest as needed
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Notes, tools, articles and ephemera:
- Survey says hire a trainer.
- Is exercise good for you?
- Bill Starr on the big three from the CrossFit Journal. (requires subscription)
AMRAP135# HPC 1512 RD21 Bfly situps20 min6rds
Rx'd with 135 HPC7 rounds with 8 HPCPull Up ladder up to 8K2 did competition WOD5 Rounds27 PUps71 DU12 BurpsGreat Job
AMRAP135# HPC 1512 RD21 Bfly situps20 min6rds
Willis Reed competition redo WOD112 amrap15 pull ups00 DU18 Burpees145
Hang Power Clean 95# – 15 repsRing dips – 12 repsbutterfly abmat sit-ups – 21 repsAMRAP 20 minutes4 rounds plus 15 HPC's + 12 RD'sall HPC's unbroken – ring dips in 4's and 5'ssit-ups are a poison pill for me still. Need to start pumping those out every morning I think.Dead-hang pull-up ladder:3 plus 3 …my traps are sooooore BROSKI…
Man i was all screwed up. read just about everything wrong from the prescribed.20 MIN15 115# Hang squat clean (first few reps were not full squat cleans)21 ring dips (i guess should have been 12)21 butterfly abmat situps4 rds.big collarone bruise telling me my form is improving.
@Adam – ouch on the squat cleans!
The WOD was squat cleans at 115, but as many of us did squat cleans Saturday and Sunday, we changed it to a heavier HPC. 7 rounds-20:22Back Squat135x8, 225×5, 225×5, 245×2, 250×1, 245×1100 meters sprint x4 start focusDH pull up ladder-9