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
Comments on 230520
19 Comments
3 rft:
15 ohs 34kg
15 pull-ups
15 dbs pjs 15kg
15 ttbs
15 dbs hpcls
15 wt hip exts 5kg
tc 20:00
2rds+5reps
on 5/20
M/27/5'8"/175lb
CrossFit AFK
27:56 - Rx
M/48/5'8/#211
8:57_ beginner option - working on OHS + been a long grind a work
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.
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
22:51
M/37/6’1/205
23:20 Rx
35:15
40kg
5kg plate
strict pull ups
need lots of work to recover my pull up and k2e
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.
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.
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
35:09
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.
Rx’d: 23:25
Catching up posting results after comments were not working
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 💪
Rx 41:10 bruh! 😅
27:37, rx weight but cut reps to 12. Smoker!
Rest day due to Bulletproof workout on 230519, results there.
18:47