Dende

Friday Nov 30 2018


These clean and jerks every minute might get rowdy. Oh well. Send it. 
1.) EMOM for 6 Min
2 Clean & Jerk (Singles)@ 65% 1RM
2.) 22 min AMRAP
30 Cal Row
25 Sumo Deadlift High Pull 75/55
20ft Handstand Walk
15 Chest to Bar Pull-ups
*3.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
*4.) for time, 10 minute cap
5 rounds, 
20m Sled Pull  3x45/2x45
5 Box Jump 36/30"
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
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100# c&J
2+ 15 sdhp
Handed chest to bar, box walk, power clean at 80# (hip)
3 + 27 cals
75# c&j
3 Pu away from 3 rounds.
110 C&j
CFGB programming today ðŸĪŠ
3 + 20’ handstand walk; 105# C&J; 10 to 1 WB/strict hspu
10rds :30 t2b :30 plank 5min Emom 5 ring dips 3 BMU
115# c&j
2+ 9 C2B
Box hs walk, 35# high pull. CJ 85#.
2 + 10 sumo deadlifts (had to leave workout early)
Around the worlds, half C2B half regular PU. C&J @ 90#
3 + 20 cals
155# c&j
2 rds and 1 c2b
158# c&j
Rx 2 rounds pups 15 sumo
145# c&j
EC #4= 8min; EC 3&5 done
185lb C&J
3 + 20 cal
Green band & box hsw mod /// 75# c&j
4 rounds (0:45-1 min HSW practice, 5ish ft each rd 🙄)
C&J 105#; t2b/plank done ✅ 66 t2b total
C&J 115#, Strict work, Hips to rings and more C2B work, T2b/plank EC
3 + 1 cal - HSW attempts
105# C&J
Crossfit Viable Sioux Falls
145# Snatch (5lb away from PR). Fun partner WOD. 22min AMRAP. 20 cal row. 20 ft HSW. 20 WB. 100 dubs. 1 snatch.
5 rounds + 28 cals
Every round: 10-8-7 for SDLHP / UB HSWs / UB C2Bs / C&J doubles @ 185# / *3.) complete for EC: Got 7-10 T2B every round.
3 rounds with 10 ft handstand walk.115 CJ
3+2cal, c2b with green band, around the worlds
C&J #85
85 CJ / 22 mins work
23 cal bike and 20 shoulder tap attempts per round 50 min treadmill
Highly modified but 3 rounds :)~
3 + ~18m HSW
130# c&j. 10 EMOM: 1 snatch (125), 1 rope climb. T2B/planks
3+ 4 sumo
135# c&j
2 rounds plus 20 sumo #45 c2b- all singles and not quite touching bar #65# c&j
3 R + 24/25 Cals***
***Mods: 25 Cals (~2:30) on ðŸīðŸšī‍♀ïļ/#28 SA KB SDLHP/ 25 AMSU)15 SA R.Rows
3 + 18 HP
C&J at 120#
3 + 1 sumo
155# c&j