17
Mar
Sunday, March 18th
Olympic Lifting
Pause Front Squat + Front Squat + 2 Jerk Dip Squats + 10 Second Front Rack Hold
1-1-1-1-1-1-1
Cash-out
8 Rounds for Time:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superwomen Holds
10 Seconds Rest
Sunday CrossFit
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Nyc half 2:08 with two bathroom breaks 😀
Thanks Kim for the opportunity!
15-12-9-6-3 reps
20lb Dumbbell hang clean and jerks
Band pull-ups (red and thin red)
12:28
12:46 w 40-lb dumbbells
This is Jonny B’s workout.
Oly
105-105-110-110-115-115-120
Sunday CrossFit
1rm Weighted Pull-Up – 28.5#, pr
WOD – 13:27 with 25# DBs and bw strict PUs
1 RM pull-up: 50#s
WOD: 12:29 w. 35# db and bw strict pullups
WOD 25 lbs made to 12th rep my pull ups come w/ an awesome dismount ???????? green band red band all the bands
1rm 1Redband+1skinny red band
WOD: 10#db and 2 red band pull ups focus on technique!! 🙂
OLY: 100-105-110-115-120-125-130
1RM pull up: with thicker red band
WOD: 12:15
20# dumbbells and jumping pull ups with as slow of a descent I could muster (i.e. not very slow)
WOD
12:51
20# DBs and green & blue bands
Crash Course Baseline 7:12. Excited to improve!
Crash Course Baseline 6:11
13:48 20# DB bw for round of 15 red band for the rest ????