Scaling thanks to crossfitbrandX.com Big Dawgs: as Rx’d Women - Deadlift 165 Squat Clean 105 The Porch: Complete as many rounds in 20 minutes as you can of: 225 pound Deadlift, 9 reps 8 Muscle-ups 135 pound Squat clean, 9 reps Women - Deadlift 135 Squat Clean 95 Pack: Complete as many rounds in 20 minutes as you can of: 155-185 pound Deadlift, 9 reps 8 Muscle-ups (or Progressions) 85-95 pound Squat clean, 9 reps Women - Deadlift 95-105 Squat Clean 45-55 Puppies: Complete as many rounds in 15 minutes as you can of: 45-65 pound Deadlift, 9 reps 8 Muscle-ups (or progression) 15-25 pound Squat clean, 9 reps Buttercups: Complete as many rounds in 12 minutes as you can of: 10-25 pound Deadlift, 9 reps 8 Muscle-ups (or progressions) pvc-15 pound Squat clean, 9 reps
If you are unable to do muscle ups, here are some ideas for progressions: http://media.crossfit.com/kids/MuscleUps.wmv If you have a really bad front squat, you should either lighten the load or do Power cleans.
Scaling thanks to crossfitbrandX.com
ReplyDeleteBig Dawgs:
as Rx’d
Women - Deadlift 165 Squat Clean 105
The Porch:
Complete as many rounds in 20 minutes as you can of:
225 pound Deadlift, 9 reps
8 Muscle-ups
135 pound Squat clean, 9 reps
Women - Deadlift 135 Squat Clean 95
Pack:
Complete as many rounds in 20 minutes as you can of:
155-185 pound Deadlift, 9 reps
8 Muscle-ups (or Progressions)
85-95 pound Squat clean, 9 reps
Women - Deadlift 95-105 Squat Clean 45-55
Puppies:
Complete as many rounds in 15 minutes as you can of:
45-65 pound Deadlift, 9 reps
8 Muscle-ups (or progression)
15-25 pound Squat clean, 9 reps
Buttercups:
Complete as many rounds in 12 minutes as you can of:
10-25 pound Deadlift, 9 reps
8 Muscle-ups (or progressions)
pvc-15 pound Squat clean, 9 reps
If you are unable to do muscle ups, here are some ideas for progressions:
http://media.crossfit.com/kids/MuscleUps.wmv
If you have a really bad front squat, you should either lighten the load or do Power cleans.
Foxy 3+ 3DL 74.5kg/50kg
ReplyDeleteStuart 4+2Muscleups 90/60kg 5MU per roundFoxy 3+ 3DL
Matt 3 rounds 90/60 MU with yellow band
kneeling muscleups
Allysa 3+7DL 62/32.5kg
Hilary 4+3DL 57/8&10kg
Michelle 4+8NMU 55/40kg
beginners AMRAP in 15min
9 Deadlifts
8 Pushups
9 Dumbbell squat cleans
Alicia 5+9DL 35/8kg
Lisa 4+5SC 26/5kg
Stephen 7+ 3PU 47/10kg
Tom 7+8PU 50/8kg
great work Stephan and Lisa, tough workout for a first WOD.