John Griffith
August 7, 2013
| Performed at: | CrossFit Diem |
| Workout Name: | 130807 |
| Description: | Conditioning For time: 10 MU 500m row 40 clapping push-ups 30 OH KB walking lunges (1.5/1) ea hand 20 clean & jerk (135#/105#) 30 clapping push-ups 20 OH KB walking lunges 10 clean & jerk 500m row 10 MU ** there is a 30min time cap ** If you cannot do MU, you will sub 2 chest-to-bar pull-ups and 2 ring dips (NO BANDS), if you cannot do C2B pull-ups or ring dips you will sub 2 chin above bar pull-ups and 2 bench dips. HR pushups will be subbed for clapping push-ups, and i will give weight options in class for the other movements. Gymnastics Pistols 4 x 10ea leg, rest 60sec - these need to be done CLEANLY. If you cannot do them to full depth and maintain balance, you MUST scale. Work the skill, it's pointless to bang out inefficient movement for reps sake. |
| Results: | 30m 00s Workout scaled |
| Modifications at: | Chest to bar/ring dips (7) chest to bar/dips (3); Kettle bell 25lbs |
| Athlete's Notes: | Made it to the last C/J 8 reps |
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