CrossFit East Bay WOD @ Ironworks 8-29-08: "Nasty Girls"
Low-Tech Push-Jerk Rack
Friday 080829
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
OR
3 rounds for time
50 Squats
21 KB swing 55#/35#
21 Push-Ups
55#/35 Hang Power Clean, 10 reps left
55#/35 Hang Power Clean, 10 reps right
If you have never seen this video YOU MUST!!
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3 rounds
50 squats
21 pull ups
21 bar dips
95# power cleans
29:15
I look forward to being able to do this with hang power cleans and muscle-ups. IT WILL HAPPEN.
3 rds. squats,pull ups, dip, and 95 lb. power cleans, 35:27 better ROM on Dips (but not as good as Prasana)1st time on Bumper Plates, but I gently put my bar down at the end instead of throwing it down with disdain. This omission haunts me.
Bill, were you, perhaps, an English major? You have a way with the written word...
Option "B" in 16:20. 35# KB for everything. Was sad I missed class this morning, but it was still good to get the workout done. :-)
like hell it's a 13 min workout (re:video above).
20:45 rx (need to learn to do the cleans unbroken. muscle ups in sets of 5 & 2)