Monday 11.28.11

Andy getting good depth at the bottom of his Ring Dip
SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps

Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips

Post weights and times to comments.

19 comments:

  1. SWOD: 105 x3, 120 x3, 135 x3 (max @ 85%)

    Metcon: 20:40 @ 65lbs with orange band dips

    ReplyDelete
  2. SWOD: 65x3,75x3,85x9
    Metcon: 22:19 @55lbs and banded dips

    ReplyDelete
  3. Swod:135X3, 165X3
    Metcon:25:19 w/ 95#

    ReplyDelete
  4. SWOD: 115x3, 135x3, 145x5
    Metcon: 15:59 @ 65lbs, red band dips

    ReplyDelete
  5. SWOD 125x3,150x3, 170x2

    Metcon 23:48 RX'd

    ReplyDelete
  6. SWOD: 55, 65, 75 x 3
    Metcon: 21:29, 2 rounds 55lbs

    ReplyDelete
  7. Swod: 115, 135, 155x3, 185x1, 205x1pr

    Metcon: 18:08 rx

    ReplyDelete
  8. swod: 120x3 145x3 155x5
    metcon: 21:45 @95/ 1/2" black band w/ring dips

    ReplyDelete
  9. Swod: 85, 95, 110x2
    Metcon: 19:29, ring dips w/ skinny black band

    ReplyDelete
  10. SWOD: 225x3, 235x3, 250x5
    METCON: Bar dips in place of rings 19:20

    ReplyDelete
  11. Crossfit Merced (Compound Way)

    120x3, 140x3, 160x10, 175x3(Tryin For More, Fingers Slipped)

    MetCon (Got 1 Person To Join In)
    Rx'd Cleans, Skinny Red Band Dips
    My Time: 18:37

    75# Cleans, Rx'd Dips
    His Time: 17:30

    They didn't post my stats or his time. I'm gonna do it The Compound Way again tomorrow. Got my butt kicked, just like home.

    ReplyDelete
  12. Swod: 85x3,95x3,110x7
    Metcon: 65#/black hair band (as Melissa says)
    2 rounds + 21 cleans + 4 dips. 20 min cap

    ReplyDelete
  13. Swod 85x3, 95x3, 110x3
    Metcon 18:26 dips with black hair tie band :)

    ReplyDelete
  14. 85lbs,105lbs and 105 again for 6 max rep
    So in 20 min I finished 2 rounds with 65lbs and RX dips! Finished all three rounds in 27:45

    ReplyDelete
  15. SWOD: 195 X 3, 225 X 3,

    METCON: 19:54 @ 95#

    ReplyDelete
  16. SWOD: 75, 85, 100x10
    Metcon: 19:59 orange band

    ReplyDelete