12-9-6 Reps for Time
Snatches (135/85 lb)
Bar Muscle-Ups
Time Cap: 6 minutes
Similar Wods
Muscle-Up Clean Ladder
For Time4 Bar Muscle-Ups2 Cleans (225/145 lb)4 Bar Muscle-Ups2 Cleans (245/160 lb)4 Bar Muscle-Ups2 Cleans (265/175 lb)4 Bar Muscle-Ups2 Cleans (285/190 lb)4 Bar Muscle-Ups2 Cleans (305/205 lb)4 Bar Muscle-Ups2 Cleans (320/215 lb)4 Bar Muscle-Ups2 Cleans (335/225 lb)4 Bar Muscle-Ups2 Cleans (350/235 lb)Time Cap: 11 minutes
For Time
4 Bar Muscle-Ups
2 Cleans (225/145 lb)
4 Bar Muscle-Ups
2 Cleans (245/160 lb)
4 Bar Muscle-Ups
2 Cleans (265/175 lb)
4 Bar Muscle-Ups
2 Cleans (285/190 lb)
4 Bar Muscle-Ups
2 Cleans (305/205 lb)
4 Bar Muscle-Ups
2 Cleans (320/215 lb)
4 Bar Muscle-Ups
2 Cleans (335/225 lb)
4 Bar Muscle-Ups
2 Cleans (350/235 lb)
Time Cap: 11 minutes
Sunday 010211
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Monday 180806
Monday 180806
Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post time to comments.
Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up
Friday 130329
Friday 130329
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
For a downloadable PDF of the workout, click here.