Warmup:
2 rounds of:
200m Row
5 Squat cleans (bar only)
5 Presses
5 Pull ups
200m Run

Strength:
Back squat, reps 3,3,3,2,2,2,1,1,1 60 seconds rest between each set

WOD:
5 rounds for time of:

2 Snatches (135 lb./95 lb.)
3 Muscle ups
4 30-inch box jumps
5 Handstand push ups

Post back squat loads and WOD time to comments.

_______________________

Meet R4’s baby girl!!! Stella Barton Hyman was born at 8:11am Friday and weighs 8 lbs 11 oz. Everyone is happy and healthy!

Post thoughts to comments.

Media:
Monday WOD, November 12, 2012

12 thoughts on “Monday WOD, November 12, 2012

  • November 12, 2012 at 9:25 am
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    Back squat: 3X3@225. 3X2@245. 3X1@265/275/285(PR).
    WOD: 12:30ish RX.

  • November 12, 2012 at 9:54 am
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    Lean w 4 pullups with each round.
    13:48 RX

    Congrats to the Hyman family!!! She is previous.

  • November 12, 2012 at 10:43 am
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    BS – 225-255-(275/295)
    WOD – 9:24

    Congrats Ryan! I expect to see you leanfitting soon!

  • November 12, 2012 at 12:08 pm
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    Squats: (3)235/(2)250/260/270/275
    WOD:10:46 Rx

  • November 12, 2012 at 1:49 pm
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    Congrats Ryan!

    3x 120kg
    2x 140kg
    1x 150kg

    Metcon 9:15.
    3 of my worst possible CrossFit movements.

  • November 12, 2012 at 2:18 pm
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    Squats: 225/255/ 1×275/1×285/1×295(PR)

    WOD: 10:07 (sub with 10 PU/round)

    Need to learn muscle ups!

  • November 12, 2012 at 4:27 pm
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    285/ 8:10metcon

  • November 12, 2012 at 5:09 pm
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    Worked to 195# BS.

    Then followed Amy’s lead ( shoulder still bummed :()
    Lean with PU’s- 13:54.

  • November 12, 2012 at 8:12 pm
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    Ryan, congratulations buddy.

  • November 12, 2012 at 8:48 pm
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    Congrats Hymans. So awesome.

    Did some squats

    then

    13:20 with 95# (Rx on other movements)

  • November 12, 2012 at 9:08 pm
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    Worked to 145# back squats – yep, I need to work on these!
    10:35 WOD – subbed 10 chest to bar pull-ups for muscle ups and did 75# on snatches.

  • November 12, 2012 at 10:02 pm
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    There was a Mackey sighting today?

Comments are closed.