Jeff Fralick
April 13, 2016
| Performed at: | Vintage CrossFit |
| Description: | For time: 21/15 Calorie Bike (25/18 on airdyne) 9 Squat Cleans 225/135 15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips) 9 Squat Cleans 225/135 21/15 Calorie Bike (25/18 on airdyne) |
| Results: | 12m 29s Performed as RX |
| Warmup: | Warmup: 400m run then 15-10-5 Med Ball Squat Clean 20/14 V-Ups or Frog Kicks 10 Minutes to warmup for heavy squat cleans and muscle ups/ring dips. Advanced: Try to build to a 1-rep squat clean 10-20 lbs over the weight you'll do in the WOD |
| Cooldown: | 2 rounds 4 sets of 50' single kettlebell farmers carry + 5 push press with single kettlebell (walk one gym length, push press, walk back, push press, walk back, push press, walk back, push press) - 53/35 First round with one hand, second round with the other. Rest 1 minute between rounds. Focus on using core to keep upper body upright and not over-leaning away from the loaded arm. |
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