AMRAP in 20 min:
- HSPU x 5
- Pistol x 10
- Pull-up x 15
- Scale the HSPU to boxes with parallettes.
- Use boxes or bands for the pistols if need be.
- Scale the pull-ups to ring rows, or reduce the reps.
19 thoughts on “Friday Workout: Mary”
This song needs to play on a loop for the entire 20 minutes
I don’t know about 20 minutes… but I think it can be worked into the mix for today 🙂
@ West End Crossfit:
bp 3/2/1/3/2/1 185,225, 245,225,245f on 2,255
sp 5/3/1/5/3/1 95,115,135,115,135,145
2 min rests
After yesterday’s ass-ton of C2Bs, this hurt a lot!
Have a great weekend! Waldens head to the Virgin Islands on Sunday for 10 days, WOOOOOOOOOOOOOT!!!
@ CrossfitNYC/Black Box
Split Jerk: worked on some 110# singles (didn’t want to max out because they try to limit dropping weights)
BS: 20 reps @ 85# (should have gone at least 15# heavier)
Tabata sit-ups: 83 (lowest reps: 9)
9 rds + 5+2 (w/bar pistol)
6 rds + 5 HSPU (sub 250m row for pullups)
* pistols with heel on 2.5lb plate
* rds 1-3 pistols were A2A
* rds 4-6 pistols were to parallel at best
warm up w/ Kevin R
1 set 5 reps straight bar curls @ 89# (NO HIP DRIVE)
Word to that
I’m glad SOMEONE did some curls with Kevin… he was trying to get me to do some between rounds of Thursday’s Snatch & Run WOD, but I declined 😛
8 rds + 11 RRs (2 abmats, RRs)
5 rds rx in 9 mins (shoulder)
8 rds + @ box hspu w/ parallettes, 30 airsquats, pu’s to ring rows
12 rds two hands on the bar during pistols.
WOD: 7 rounds, pistols to 18″ box.
8 or 9 rds + 7 pistols (3 FROM HSPU/round, pistols to 12″ box w. 10k plate, 10 PUs/rd) All HSPU and PUs unbroken. Pistols slowed me down.