Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
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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Lynne at pack, but didn’t read the WOD properly and did the WOD without rest between rounds, or as little as I could manage to get enough breath to get back on the bar or on the floor.
Ok this is my first week with CF, so bear with me. With these hang cleans are they with DB’s or the BB variety?
Barbell.
But if you don’t have access to one, dumbbells are fine. You’ll want to drop the weight though so that the combined weight of the dumbbells is about 2/3rds of what you’d use on a barbell
Ok this is my first week with CF, so bear with me. With these hang cleans are they with DB’s or the BB variety?
Barbell.
But if you don’t have access to one, dumbbells are fine. You’ll want to drop the weight though so that the combined weight of the dumbbells is about 2/3rds of what you’d use on a barbell
Hey Guys, Can anyone suggest a substitution… I work out in my garage and although I have rings I’m not yet stong enough to do full dips. Is there a progression i.e jumping ring dips or should I do bench dips 1:5 ratio?
Hey Guys, Can anyone suggest a substitution… I work out in my garage and although I have rings I’m not yet stong enough to do full dips. Is there a progression i.e jumping ring dips or should I do bench dips 1:5 ratio?
Or you can rest your toes on the ground behind and apply just enough assistance to help you through the movement. Keeping honest is a challenge, so I prefer sticking my feet on a box in front of me and setting the rings so that when my butt touches the ground, that’s full depth.
after a period of being able to be clean for a five months period, the crossfit bug has bitten me, so i blew off the dust of my pullup bar, and dived in once again….
i started with deadlifts a week back concentrated on form
then a lynn for 4 rounds regular pullups and pushups
15/41
15/46
13/42
13/40
due to injury i skipped the double unders and thrusters
and a 12 min. cindy 12 rounds (5 pullups, 10 pushups and 15 squats), 5 pullups and 1 pushups
lastly i did squats while holding my little 8 kg dragon, she liked it…