Spend the first 10-15 minutes warming up to the weight you will use for the OHS during the WOD.
WOD
10 min AMRAP
- 60 Bar-facing burpees*
- 30 OHS (M-120 W-90)
- 10 Muscle Up**
*Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
**3 pull-ups+3 dips=1 Muscle Up
Compare to April 14, 2011
Posted In: Workout of the Day
Overhead Squat: worked up to 55 kg x 3
Ahhh, I remember this one. Good times.
@ Crossfit Farmland …
BP 3×5 @ 80#
WOD: 8 rds for time of 3 BS @ 65% 1 RM, shuttle run, 6 ring dips
10:09 rx
I did the burpees plus 16 squats at 55#. I had to reduce the weight so I lost time there.
60 Burpees,30 OHS @ 35#,16 Transition MU
92 reps, 52#, 2 MU transitions per 1MU
1 round even RXd – PR by 2 muscle ups!
Shoulder mobility really helped, thanks Chris!
yes! Thanks, Chris!!
90 reps w/1st 15 OHS @ 105 & 2nd 15 @ 95. Lost form and decided to scale down.
90 reps @35# (too light but sore shoulder and in recovery) plus 4 red band assisted MU’s
1 round + 21 burpees rx … managed to avoid a headache with 6 to 7 oh squats per round yay
90 reps. 89 lbs
WOD: 90 reps (55#)
Major hand/wrist pain at the beginning of OHS.
WOD: 90 Reps+1 MU attempt (89#)
71 Reps @89#
Rage Quit = Crossfail… sorry to my neighbors
Dude, don’t be ashamed of the fit of rage. Channel your inner Hulk and unleash the fury!
1 MU Rx’d
62 reps @ 89#
finished burpees with over 6 min left and then completely pooped out the OHS
92 reps @67#
71 reps Rx
burpees in ~5:00
then 7 OHS
then about 6 dumps at bottom of squat
narrowed grip, and got a set of 4 more, but time was up
last year = 78 reps Rx
85 @ 67# (could hardly hold the bar over my head in August so this is a victory)
90 reps plus 15 dips and 17 pull ups. 57 weak sauce lbs on the OHS.
It took me the whole 10 min to do the burpees, with about 30 sec left to do about 5 OHS with a training bar.
75reps @ 95# (lots of bails, couldn’t lock out the bar)
90 reps with 105# OHS, and then 15 pullups and 15 dips
90 at 90#, set of 20, then 10. Plus 8 silly little pullups.
Saturday make-up: 90 reps+1 set RD/RR in 10:00, 1 full rd in 13:53 (50#)
on Sat:
80 reps @ 47#