Horsin Around

Monday Oct 15 2018


A fresh new cycle of On Ramp starts today so if you’d like to begin your journey at CrossFit Green Bay, show up at either 6:15am or 7:15pm to sign up!
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike 
5 Clusters 115/85lb
10 Hand Release Push-ups 
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate. 
*4.) 5 Rounds 
10 Back Extension 
7 Wide Grip Strict Pull-ups 
10 Reverse Hyper

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19:50, PU from knees, RX weight. Rowed
59kg, 55kg for 6
8 + 2 PU
PUs to a mat Up to 111 Kg SJs
18:07 - My chest fell off of my body after all of those push ups
132kg 3RM Split Jerk 5 at 120kg
71 kg sj
9+5clusters; up to 110kg;12@90kg
Officially dead 💀
8 + 1 cluster @75#
Jerk ^ 39kg. Working on form. 10 @35kg.
Jerk up to 95kg
7 rds and 3 clusters RX
3 SJ up to 110 Kgs
9+4 clusters
Split jerks up to 73kg, snatch high pulls up to 125#
21:30 RX - bikes were all taken ☹️ Rowed 10 cals
59kg Clean & Jerk. 5X3 Front Squat at 145# with some other fun things
8 + all the clusters
110 kilos/ 10 at 90 kilos
Jerk-48kg, 38 6 reps. 8 rds at 20 min cap, 65#,row instead of bike, push up knees
3 cal of round 8 #75
Jerk up to 61kg. 11 reps at 55kg
SJ^50kg/16@45kg/23:05
85# pcpj
7 rounds (cap)
^165 CJ
sj to 59kg, 4@55kg
9 + 1 cluster. Finished at 21:03
SJ - 57, 61, 65, 70, 77kg, 5@72kg
9R+7 +1 Cluster****
**** #1armwonder 7cals/SA KB Cluster (#18)/10 SA KB BP (#18). 5x{10 SA BOR (#30) 3 minME sit-ups:40
7 rounds + 10 cal RX. PJ to 83kgs
Just a spoonful of sugar to make the EC go down... (Did 3 rounds of sugar, last Wednesday's wod)
Jerks up to 65kg
Up to 100kg; 10 @ 91kg