Friday, July 09, 2010

Saturday 10th July 2010



"Johnson"

Complete as many rounds in 20 minutes as you can of:
9 Deadlift, 110kg/75kg
8 Muscle-ups
9 Squat clean, 70/50kg

2 comments:

FiCFNQ said...

Scaling thanks to crossfitbrandX.com
Big Dawgs:
as Rx’d
Women - Deadlift 165 Squat Clean 105
The Porch:
Complete as many rounds in 20 minutes as you can of:
225 pound Deadlift, 9 reps
8 Muscle-ups
135 pound Squat clean, 9 reps
Women - Deadlift 135 Squat Clean 95
Pack:
Complete as many rounds in 20 minutes as you can of:
155-185 pound Deadlift, 9 reps
8 Muscle-ups (or Progressions)
85-95 pound Squat clean, 9 reps
Women - Deadlift 95-105 Squat Clean 45-55
Puppies:
Complete as many rounds in 15 minutes as you can of:
45-65 pound Deadlift, 9 reps
8 Muscle-ups (or progression)
15-25 pound Squat clean, 9 reps
Buttercups:
Complete as many rounds in 12 minutes as you can of:
10-25 pound Deadlift, 9 reps
8 Muscle-ups (or progressions)
pvc-15 pound Squat clean, 9 reps

If you are unable to do muscle ups, here are some ideas for progressions:
http://media.crossfit.com/kids/MuscleUps.wmv
If you have a really bad front squat, you should either lighten the load or do Power cleans.

FiCFNQ said...

Foxy 3+ 3DL 74.5kg/50kg
Stuart 4+2Muscleups 90/60kg 5MU per roundFoxy 3+ 3DL
Matt 3 rounds 90/60 MU with yellow band
kneeling muscleups
Allysa 3+7DL 62/32.5kg
Hilary 4+3DL 57/8&10kg
Michelle 4+8NMU 55/40kg

beginners AMRAP in 15min
9 Deadlifts
8 Pushups
9 Dumbbell squat cleans
Alicia 5+9DL 35/8kg
Lisa 4+5SC 26/5kg
Stephen 7+ 3PU 47/10kg
Tom 7+8PU 50/8kg

great work Stephan and Lisa, tough workout for a first WOD.