Skip to content

Wednesday, May 25, 2016

2016 May 24
by bk

7:00pm Weightlifting Class Movement – Power Clean

AMRAP in 17 minutes: (in teams of 2, with one person working at a time)
2 muscle-ups
5 deadlift (275lb/185lb)
5 shoulder-to-overhead (165lb/110lb)
2 rope climbs (15ft)
4 muscle-ups
10 deadlift (275lb/185lb)
10 shoulder-to-overhead (165lb/110lb)
4 rope climbs (15ft)
6 muscle-ups
15 deadlift (275lb/185lb)
15 shoulder-to-overhead (165lb/110lb)
6 rope climbs (15ft)
8 muscle-ups
20 deadlift (275lb/185lb)
20 shoulder-to-overhead (165lb/110lb)
8 rope climbs (15ft)
3 rounds of:
10 muscle-ups
25 deadlift (275lb/185lb)
25 shoulder-to-overhead (165lb/110lb)
10 rope climbs (15ft)
….etc….

-sub burpee jumping pullup for muscle-up
-modify as needed

Core Development:
4 sets of:
plank hold, 45 seconds
20 hollow body rock

Additional work (optional):

snatch balance, 3 sets of 3, 2 sets of 2
power snatch, 5 sets of 3
snatch high pull, 5 sets of 3

Endurance:
4 sets of
Row 300m
Airdyne 20 calories
-rest 3 minutes between sets

Accessory:
1-arm overhead dumbell carry, 3 sets of 75 seconds (each arm)
landmine row, 5 sets of 5 (pause 3 seconds at top)
skull crushers, 4 sets of 10
1-arm tricep kickbacks (using cable, cable crossover machine), 3 sets of 12 (each arm)

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
2 Responses leave one →
  1. Justin F permalink
    May 25, 2016

    WOD: Iron Eagles (with Brad C): 132 reps (185/135)

    Good work partner!

  2. Shawan permalink
    May 25, 2016

    Crouching Tiger, Hidden Dragon (w/Sean) – 135 Reps (185/110; Burpee jumping pull ups)

    Way to get after it Sean!

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS