Friday, February 18, 2011

Posted by on Feb 17, 2011 in WOD | 6 comments

21 – 15 – 9 reps for time:

  • Hang Squat Clean (95/65)
  • Burpees

Games Competitor

  1. Above
  2. Muscle Up Work. Start with progression work, then 30 reps for time.

6 Comments

  1. Yet another 21-15-9 that seems easier on paper than actually doing it! Good times!!

    Time: 8:54 as Rx’d

    After WOD, did my customary 3×50 Double Unders: 0:35, 0:37, 0:53

    BOOYA!!! <- yeah, I said it!!!

    Now, I'm not going to share this because I think I'm an expert, but over the last few weeks I've been really, really working on skipping (single skips and double unders) and I've learned a ton through trial and error. Although Double Unders will come and go as they're the most inconsistent skill (to me) in CrossFit, three things seemed to have help me the most in "rediscovering" them:
    1 consistent hand position (had to work on this the most using single skips)
    2 slow the rope down (thanks Mike!)
    3 jump higher on each jump (in conjunction with slow rope)

    Now, just have to keep doing them so I keep the skill this time… 😀

  2. Yet another 21-15-9 that seems easier on paper than actually doing it! Good times!!

    Time: 8:54 as Rx’d

    After WOD, did my customary 3×50 Double Unders: 0:35, 0:37, 0:53

    BOOYA!!! <- yeah, I said it!!!

    Now, I'm not going to share this because I think I'm an expert, but over the last few weeks I've been really, really working on skipping (single skips and double unders) and I've learned a ton through trial and error. Although Double Unders will come and go as they're the most inconsistent skill (to me) in CrossFit, three things seemed to have help me the most in "rediscovering" them:
    1 consistent hand position (had to work on this the most using single skips)
    2 slow the rope down (thanks Mike!)
    3 jump higher on each jump (in conjunction with slow rope)

    Now, just have to keep doing them so I keep the skill this time… 😀

  3. Nice work Opie!

    6:58 on the WOD..I love Fridays!

  4. did 8:22 on the WOD, used 55 lbs so i could take it easy on my hips… going to start the strength program next week!! tonight was a little tougher that it looked lol

  5. Did this with 50lb bar as Rx’d – 7:02 min.
    Worked a few Muscle Ups

  6. Greg was absolutely right – this was much harder than anticipated.

    10:13 as Rx’d