1.) 2017 Granite Games Teams of 3 Qualifier Workout 5
18 min amrap
50 double unders
30 thrusters (95/65lbs)
5 ring muscle ups
18 min amrap
50 double unders
30 thrusters (95/65lbs)
5 ring muscle ups
60 double unders
25 thrusters (115/80lbs)
7 ring muscle ups
25 thrusters (115/80lbs)
7 ring muscle ups
70 double unders
20 thrusters (135/95lbs)
10 ring muscle ups
20 thrusters (135/95lbs)
10 ring muscle ups
80 double unders
15 thrusters (155/105lbs)
12 ring muscle ups
15 thrusters (155/105lbs)
12 ring muscle ups
90 double unders
10 thrusters (175/115lbs)
15 ring muscle ups
10 thrusters (175/115lbs)
15 ring muscle ups
100 double unders
5 thrusters (185/125lbs)
17 ring muscle ups
5 thrusters (185/125lbs)
17 ring muscle ups
MAX double unders
Choose 1 extra credit in class
Choose 1 extra credit in class
*2.) 1 Snatch @ 75% EMOM for 15 minutes
*3.) Back Squat every 2 minutes for 20 minutes 3 Back Squat, add load first 5 rounds to heavy triple then stay at same load last 5 rounds
*4.) Tabata Banded Ring Dips
note: use band that allows for non stop movement for 20 seconds
*5.) 5 rounds
10 Windshield Wipers
https://youtu.be/X59_4RrU_aA
rest 14 seconds
10 Four Count Flutter Kicks
rest 15 seconds
10 Hollow Rocks
rest 15 seconds
*3.) Back Squat every 2 minutes for 20 minutes 3 Back Squat, add load first 5 rounds to heavy triple then stay at same load last 5 rounds
*4.) Tabata Banded Ring Dips
note: use band that allows for non stop movement for 20 seconds
*5.) 5 rounds
10 Windshield Wipers
https://youtu.be/X59_4RrU_aA
rest 14 seconds
10 Four Count Flutter Kicks
rest 15 seconds
10 Hollow Rocks
rest 15 seconds
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Brittany Nohr
3/20 c2b
Still can't really see straight. Woof
11
1
You looked SO miserable this morning. Way to gut it out!!π
Bryn Odberg
6:43 mile this morning
Didn't wake up on time for crossfit, but I did some running work. Improved 27 seconds from 7:10.
11
0
Cindy Opichka
6/20 thrusters
SU doubled, 55-65-65 (no time to increase third), green and blue banded strict PU. 5rds of core work
9
0
Jamie Kemen
13/20 thrusters @75#
55/65/75 and DU, sub C2B for MU. (Got my C2B back! Woot woot!) Then Yoga with T @10:15.
8
0
Lauren Kalil
16/20 thrusters @ 80#
All DU, MUP. EC snatches at 85#, BS up to 190#, tabata ring dips with band, some GHDs and handstand walks
7
0
Michael Green
38 0f 70 Du's RX except did pull ups.
Ec emom 145# snatches And than hit a 175# 5# PR
8
0
Paula Soletski
14 of 20 thrusters 55,65,85, mod mu blue band.
11
1
You had an extra #5 on that set of 20. ππππ
Pauly VanderKelen
11 out of 15 thrusters @ 155#
Thrusters - (15,15) (10,8,7) (4x5) (3,3,4,1) / MUs - (5) (4,3) (4,3,3) / Judged Laura and then snatch triples - 95,115,135,155,165#
0
0
Sylvia Christensen
21:32
1. 8 rounds: 500 meter row 10 KB SWINGS (53Lb) 2. 15 pc EMOM (140) 3. 20 min snatch EMOM (105x5,110x5,115x5,120x5... post basic pr π€)
5
0
Theresa Rosenquist
15/20 PP (v. Thr.)
#55/65/75 -> Pullups -> 30-35 DU (π!!!) then SU. PEC as warmup.
5
0