Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
Post loads and rounds completed to comments.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Post time to comments
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5 comments:
bw: 185
Set 1: 135# OHS
Dumped set two twice, so dropped to 115#
Total 7 sets
AM 4.5 mile run, 32:00 min
PM 3XCFWU and LYNNE- BDWT = 175
BENCH @ 185 PULLUPS plus 10lbs
1 20 reps 20 reps
2 14 18
3 13 16
4 11 16
5 10 14
68 84
total reps: 152
plus 25 KTE broken in 3 sets
Fran: 9:27
first time unassisted
After Fran went for PR in PU
old PR 11
new PR 21!!
Crossfit works! not even a month and a half ago i could only get 3PU's now 21! that amazing. I cant get enough of this stuff
I have to stay low on the OHS or my form goes all to hell and I can't get below parallel so I only used #35 and on the pull ups I did all dead hangs with #5. Pull ups took awhile but was glad I was able to do them all with at least a little weight. I got 10 rounds.
After did a 2k row and 50 abmat sit-ups.
Sean: 8.5 rounds; 115lb OHS, 53lb Pullups
Royale: 11.5 rounds; 55lb. OHS, single-band assisted pullups.
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