Monday 03112013

by | Mar 10, 2013 | CrossFit | 15 comments

Victoria

Victoria

Fitness 

A.  Snatch Practice & Progressions 

B.  12 Min AMRAP 

10 x Push-ups 

10 x Pull-ups/Ring Rows 

60 x Double-unders 

Performance 

A.  Snatch – 5 x 2 w/2 Min Rest 

B.  12 Min AMRAP 

10 x HSPU 

10 x Pull-ups 

30 x Double-unders 

Sport 

A.  3 Rounds NFT 

10 x Muscle-up Progressions 

10 x Ring to Chest Pull-ups (Strict) 

10 x Dips (Strict) 

10 x Ring Dips (Kipping) 

B.  12 Min AMRAP 

10 x HSPU (2011 Regionals) 

5 x Muscle-ups 

30 x Double-unders 

Optional Accessory 

Durability 

Reverse Hyper – 3 x 20 

GHD Sit-ups – 3 x 20 

TGU – 3 x 3/3 

-Post results under comments  

 

15 Comments

  1. Jim
    Jim on March 11, 2013 at 9:48 am

    performance 3+4 I really need to get better at HSPUs and a bad double under day

  2. Paul
    Paul on March 11, 2013 at 3:57 pm

    Performance
    A. 95-95-105-105-115-115
    B. 4 rounds + 7 @ green band, singles

  3. Pat Demeules
    Pat Demeules on March 11, 2013 at 7:06 pm

    Performance
    A. 95-95-105-105-115-115-135
    B. 4+12
    Singles and normal push-ups

  4. Allison
    Allison on March 11, 2013 at 7:11 pm

    A. 5×2@85#, 3×1@90#
    B. 4+20 Rx

  5. Jeremy Mghenyi
    Jeremy Mghenyi on March 11, 2013 at 7:27 pm

    Sport
    A)Done. Strict ring pull ups are something different but good.
    B)4+3

  6. cfpcoach
    cfpcoach on March 11, 2013 at 7:39 pm

    Sport – Conditioning – 6 Rounds …active rest day…

  7. Staci Vinz
    Staci Vinz on March 11, 2013 at 7:45 pm

    Sport:
    A. 5x MU progression on a box
    5x chest to ring pull ups (kipping)
    MEx strict dips 3-2-2
    ME x kipping dips 3-2
    B. 10 HSPU with abmat
    5 MU progressions on a box
    15 ball slams @ 20#

    4+5 ( didn’t realize how fatigued my arms still were)

  8. Bryan Akervik
    Bryan Akervik on March 11, 2013 at 8:12 pm

    A. Worked up to 105# PR for a Power Snatch. Still not flexible enough to squat snatch with weight at all.
    B. 4+11 Regular Pushups, Pull-ups with Green band. Made a lot of progression on the kipping swing. Made big difference! Got two sets of 30 DU’s unbroken.
    Good day. Legs were still sore and fatigued from Squats on Saturday.

  9. Nate
    Nate on March 11, 2013 at 8:12 pm

    Snatches at 135

    B. 3 +30

  10. Mike Soper
    Mike Soper on March 11, 2013 at 8:24 pm

    A. Practiced snatches
    B. Fitness. 7+5

  11. Rach
    Rach on March 11, 2013 at 8:34 pm

    Performance
    Snatches: 85, 95, 105, 105, 105( worked form more last 2sets).
    Wod: 4+20
    Hspu 25#plates+ abmat
    Tried to maintain butterfly pull-ups
    Du’s.
    50wb sit-ups

  12. Clara
    Clara on March 11, 2013 at 10:11 pm

    Performance
    Snatches 5×2 @ 60
    WOD: 4 + 17 of reg. pushups, pullups (blue band), DUs

  13. Susan kian
    Susan kian on March 12, 2013 at 5:31 am

    Went to open gym:
    Muscle up progression on box
    Handstand walks and pirouettes. 10 passes.
    Handstand push-ups strict 4 sets of 3-4
    Handstand push-ups with kip, Julie helped me with these and I think I can finally do it now, much easier.
    10 or so muscle up attempts on rings( did this before the box….not working for me)
    Abs alternating leg v ups 100 total.

  14. Katina
    Katina on March 12, 2013 at 9:37 am

    A) 65, 75, 80, 85, 85
    B) 5 + 20
    Like the practice with pull-up… I need more partice.. I so know I can do it

  15. Patrick B
    Patrick B on March 12, 2013 at 7:36 pm

    A. 75-75-85-85-85

    B. wallwalks & thin red band @ 4 rounds

    Mobility & HSPU practice