Saturday

230520

Workout of the Day

28

3 rounds for time of:

15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Post time to comments.
Compare to 131031.

Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.

Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 35-lb barbell
♂ 45-lb barbell

CrossFit Boqueirão, Santos, Brazil

Comments on 230520

18 Comments

Comment thread URL copied!
Jeffrey Howard
August 15th, 2023 at 12:19 am
Commented on: 230520
M/27/5'8"/175lb
CrossFit AFK

27:56 - Rx
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Kyle Smock
June 7th, 2023 at 12:27 am
Commented on: 230520
M/48/5'8/#211
8:57_ beginner option - working on OHS + been a long grind a work
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Jeremy Garcia
June 6th, 2023 at 7:15 pm
Commented on: 230520
2 Rds (95lbs, 85lbs)

OverheadSquat 15
LPullUp 10
PushPress 15
HangingKneeToElbow 15
HangCleans 15
Supermans 15

OverheadSquat stability was the first to go, then LPullUp form. Hard movements that I just focused on completing. Hand Grip went first then forearm grip as well.
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Braxton Glass
June 5th, 2023 at 9:50 pm
Commented on: 230520
59 yo m 5’5” 135lbs

tried intermed @ 65lbs and 15 lbs -  one round 8.5 min. Becoming painstorm. Went to beginner

Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions

35-lb barbell

12:35

beginner wod better metabolic and constructive (as opposed to all out destructive) on physical structure
Comment URL copied!
Nate Gordon
June 5th, 2023 at 4:06 pm
Commented on: 230520
22:51
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Luke Butler
June 2nd, 2023 at 2:19 pm
Commented on: 230520
M/37/6’1/205

23:20 Rx
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jean vergnaud
June 2nd, 2023 at 9:05 am
Commented on: 230520
35:15
40kg
5kg plate 
strict pull ups
need lots of work to recover my pull up and k2e
Comment URL copied!
James Gentile
June 2nd, 2023 at 1:15 am
Commented on: 230520
completed 5/20. RXd at home, no GHD so did good mornings while hugging a 45lb plate.

28:11.

absolutely brutal. broke up pretty much everything except the good mornings. thought this would be way easier.
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Antonio Alves
May 27th, 2023 at 8:38 pm
Commented on: 230520
Modified, untimed:

--
45 overhead squats @ 25 kg
45 bent-over rows @ 25 kg + 3x :30 L-sit holds 
45 DB push presses @ 2x 12,5 kg
45 toes to dumbbells
45 DB front squats presses @ 2x 12,5 kg
45 DB Russian swings @ 16 kg
--

Peace.
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Thomas Aug
May 26th, 2023 at 5:47 pm
Commented on: 230520
Subbed squats (regular and closed feet - 135lbs) Cannot do OH with one of my arms
L-pullups with knees bent
Split squats with 1-35lb dumbbell (can only do with one of my arms)
Hang cleans done with 40lb Dumbbells 
Rest RX
don't remember time
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Jonathan Elmore
May 26th, 2023 at 4:32 pm
Commented on: 230520
35:09
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Michael Arko
May 26th, 2023 at 1:34 pm
Commented on: 230520
45lbs OHS
65lbs SJs & HCs
Kipped L pull-ups
18lbs DB for back extensions*
18:59

*My bad. Would much rather do HE but misunderstood.
Comment URL copied!
Coastie Nick
May 26th, 2023 at 12:34 pm
Commented on: 230520
Rx’d:  23:25

Catching up posting results after comments were not working
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Raffaele Guarro
May 26th, 2023 at 7:20 am
Commented on: 230520
3 rounds for time of:
15 overhead squats 45 lb
15 L pull-ups
15 split jerks 95 lb
15 knees-to-elbows
15 hang cleans 95 lb
15 good morning 45 lb
Hold a plate or dumbbell to chest for back extensions.
♂ 95-lb barbell, 25-lb plate for back extensions
Total time 36’:10”
hard work out 💪 
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Christian Simpson
May 26th, 2023 at 5:22 am
Commented on: 230520
Rx 41:10 bruh! 😅
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Az Native
May 25th, 2023 at 11:36 pm
Commented on: 230520
27:37, rx weight but cut reps to 12. Smoker!
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Lincoln Kerger
May 25th, 2023 at 9:13 pm
Commented on: 230520
Rest day due to Bulletproof workout on 230519, results there.
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Steve Day
May 25th, 2023 at 8:33 pm
Commented on: 230520
18:47
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