Friday 11.15.12

Damon catching the Clean
Strength: Power Clean 5 x 3 (add 5# from last time)

Conditioning: Challenge Number Six:
- Row 500 meters
Then:
- perform a set of 20 STRICT Pull Ups
4 minute time limit on all work

This is from CrossFit Amundson's website and one of the original challenges from the original CrossFit Gym.

Post weights and times to comments.


******I don't have a photo of it, but Aaron Carson joined the Muscle Up Club Wednesday!   Nice Job, put your name on the Board!

6 comments:

  1. SWOD: 130 5x3

    Metcon: Got 14 strict pull-ups in the 4 minutes and finished with 6 kipping

    ReplyDelete
  2. Swod: 105#
    Metcon: ? Around 8 min. Strict with black band

    ReplyDelete
  3. SWOD 140# PC 5x3

    Metcon 3:38 rx

    ReplyDelete
  4. Swod: 205 1x1/ 175 5x3
    Metcon: 3:48

    ReplyDelete
  5. swod: 3x5@125
    metcon: 4:38 rx

    ReplyDelete