Monday 141111

Posted on November 14, 2011 by mick. Filed under Crossfit Workouts

Nate
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings

Scaled Options
Option A
2 Chest to Bar Pull Ups
2 Ring Dips
4 HSPU
8 KB Swings 32/24kg

Option B:-
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups – transitional muscle up
4 HSPU – reduced ROM
8 KB swing 32kg – scale load as required

Option C:-
Complete as many rounds as possible in 20 minutes of:
2 of each, cadence pull up and dip
4 Pike HSPU
8 KB swing (Scale as Required)

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6 Responses to “Monday 141111”

  1. Chailee, on November 14th, 2011 at 13:51 Said:

    7 rounds (PU with green band, ring dips with blue band, HSPU with 2 10kg plates + abmat, KB 16kg)

  2. Peter G, on November 14th, 2011 at 20:58 Said:

    12+3 RX

  3. Darren, on November 14th, 2011 at 21:33 Said:

    11 rounds
    2 x chest 2 bar
    2 x dip
    4 x HSPU with 2x10kg Plate
    8 x KB (first 5 rounds with 24kg, balance 16kg)

  4. kevinkiller, on November 14th, 2011 at 23:31 Said:

    10.5 rounds (PU with green band, ring dips with blue band, HSPU in pike+ abmat, KB 12kg)

  5. Adrian, on November 15th, 2011 at 10:05 Said:

    11+2 rx

  6. Khoterra, on November 15th, 2011 at 13:34 Said:

    9 rounds + 5dips (6 CTB pulls and purle band dips, HSPU with abmat & KB @ 16kg)


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