May 28, 2015

Friday 15.05.29

Warm Up
- Burgener Warmup

Main WOD

21-15-9 Triple Three!

For Time:
- Row 1K (Combined effort)
- 8 Deadlift (135/95)
- 7 Cleans (135/95)
- 6 Snatches (135/95)
- 8 Pullups
- 7 CTB Pullups
- 6 Bar MU
- 200 Double-Unders (combined Effort)
- 6 DL
- 5 Cleans
- 4 Snatch
- 6 Pullups
- 5 CTB Pullups
- 4 Bar MU
- 800m Run (Both run 800m)
- 4 DL
- 3 Cleans
- 2 Snatch
- 4 Pullups
- 3 CTB Pullups
- 2 Bar MU

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

It’s been a fun month…and I think I saved the best WOD for last. These were two of my favorite workouts from the 2015 CrossFit Games…so I thought I’d mash them together to see how they fare as a team workout!

Every modality is on the table today. We are rowing, lifting, pulling, jumping, lifting, pulling, running, lifting, and pulling! Partners may split up the row, DU, bar and gymnastic work in any way they choose. Both partners must run the 800m together. Blow through this one for time!

For the bar work, scale weight before you scale exercises. Today is not the day to try to snatch a 135# bar if you haven’t done it before. Scale the DU at 3:1. For the pullups and MU, scale to banded (no kipping with a band). Do not try to do bar MU with a band. Scale the MU by doing 2 pullups and 2 dips for every 1 MU.

2 comments:

Chuck Lawrence said...

Correction: scale DU at 2:1, not 3:1.

Chuck Lawrence said...

Chuck and Ben: 18:28 Rx