Christine reppin’ CFRTP in Peru while knocking out some chores. Do you have a photo of you in your CFRTP gear while traveling? Send them to info@CrossFitRTP.com!
WOD 09 22 14
A1. FS 6×6: across
A2. Strict Pullup: 1 set (4-10 reps)
A3: Strict Chinup: 1 set (4-10 reps) within 5 seconds after coming off Pullups. *Sub Flex Hang if needed.
B (P). AMRAP [12]
1 set Ring Muscle Up
Run 200m
Score is total muscle ups.
B (F). AMRAP [12]
1 set KBS (53/35). The set is over when the KB stops moving. (a baby-swing near the hips to regrip is allowed without ending the set) Heavy Russian swings are preferred over Light American Swings.
Run 200m
Score is total KBS.
Post times, loads, and comments.
Beginner Snatch Clinic is tonight at 6:30PM! Come and learn!
09 22 14
A1: 175#, up 10# from last week, felt good
A2/A3: 4 reps each per set
B: no muscle ups = F workout. 111 american kbs @ 53#
A) 205 was perfect! Hit failure on the last rep of the last set!
A2 & A3) 8×8->5×5 forget how much you use your bicep in pull ups until you super set them with chins
B) run felt great! Muscle Ups were spotty ended up getting a good pattern set with the last couple of rounds thanks to kris but the first 4 rounds were all singles with multiple failed pulls
A) 235
A2/A3) Did 3 out of 5 sets
B) 20 total (21 didn’t count as time expired). Run was slow: MU went away entirely too quickly. Used mostly false grip. 8-5-3-2-2
A. 115
A2/A3. 20 total for each
B. 57 (53# kb) row in place of run
also…2 muscle ups!