Watch our Twitter Feed for Updates on Gretchen and Ian as they compete in the CrossFit Games Virginia Sectionals. There will also be a few other competitors from Charlottesville, so we’ll try to do updates on them as well.
WOD
20 Minute AMRAP of
- 5 pullups
- 15 pushups
- 20 squats
Good luck everybody! Go kick butt!
What’s a good pullup substitution?
No pullup at home yet, schedule too crazed to make it to the gym.
towel pullups, ring rows. those might be tough to sub.
add something different, like sprint 50 meters.
Good luck, Gretchen and Ian!!!
15 rounds, 5 Pull ups, 5 push ups. Weight vest? You must be crazy!
21 rds + 5 PU – subbed in situps for pushups due to gimpy wrist.
21 or 22 rounds Rx
17 rounds- jumping pull-ups
11 rounds — 10 squats short of 12 rounds
red band pull-ups
Eek, all of these numbers are hard to remember:
3 position Clean – 67#, 72#, 77# (?)
5x push press – 89#,94#,99#,111#,111# (only four on the last one)
5x Oly squat – 133#,155#,177#
I remembered last night that we also did weighted Jerks: 67#,89#,111#
These are gonna be fun later.
Olympic Lifting WODs:
3-position power cleans (x4) — 57#, 67#, 67#, 67#
Behind neck power jerk (5-5-5) — 67#
Behind neck push press (5-5-5-5-5) — 67#, 72#, 77#, 84#, 84#
Oly back squat (bar high on neck, knees super pushed out, LOW squat) (5-5-5) — 101#, 123#, 133#
They were BTN split jerks, not power jerks. And the push presses were from the rack, not BTN.
Oh… right.
12 Rounds-GBpu, knees.