Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
Compare to 061228.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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No bars at the fitness centre at work so I had to modify to use dumbbells. I’ve never done dumbbell cleans before therefore I was hyper focused on form over speed and went a tad light on the weight (I probably could have done 50 lbs [25 each hand]). I had to sub out dips for ring dips because I had nowhere to hang rings. As a result I followed GD’s scaling and doubled the number of reps on the dips.
The Metcon started as a round on every minutes, however when I busted that after 3 minutes, I switched to AMRAP, and struggled near the end. Clean and Jerk felt good, floosed the elbows to get better elbow extension.
Overall time 25:11 (had to stop for a total of about 3 minutes to transition and allow others to rotate onto equipment). i’m surprised how gassed i was after doing bare-bar thrusters. This was also my first experience with assistance bands, and the help allowed me to keep the tempo on the pull-ups much higher than i would have doing them unassisted.
Week 3 day 5 Crossfit BrandX online training-Definitely getting stronger. No fails on this set today
A real shoulder Killer, last set of pushups on the WOD was torture!
Buy In:
3x
10 good mornings with empty barbell 45 lb
1:00 lacrosse ball on box on hamstring basically get into and uncomfortable position with the lacrosse ball on the hammy on the box then straighten leg from there
15 pvc pass throughs
1:00 banded shoulder traction
Strength:
5-5-5-5-5-5-5-5
Push jerks @ 95# focus on really opening up the hips as you jump the bar overhead
Wod:
Set up the iphone GymBoss timer (see my post in the Crossfit forum on this site for the programming)
7 rnds (tough to keep up with the numbers as I was working out with two other guys so jumping on the chin bar was the critical component when it was open) Got at least three on every set and was gassed by round 5.
2 minute amrap
5 pullups
10 pushups
15 squats
45 second
Cash Out-this was done later in the morning after a meeting
