Thursday 291211

Posted on December 29, 2011 by mick. Filed under Crossfit Workouts

Bench press
3,3,3,3,3 Reps

Rest Five minutes

AMRAP 5 mins
3 HSPU,
3 Front Squats 100/70kg

Scaled options
Option A
3 HSPU (Reduced ROM),
3 Front Squats 90/60kg

Option B
3 HSPU Pike on Toes,
3 Front Squats 80/60kg

Option C
3 HSPU Pike on Knees,
3 Front Squats (Scale as required)

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7 Comments »

7 Responses to “Thursday 291211”

  1. Khoterra, on December 29th, 2011 at 11:28 Said:

    40kg bench press wod @ 45kg rxd hspu 5 rounds + 3 :)

  2. Karl, on December 29th, 2011 at 13:07 Said:

    Bench – 120kg

    WOD – 6ends + 5reps

  3. Nath BVS, on December 29th, 2011 at 13:44 Said:

    110kg 5×3
    6 rounds + 1 RX

  4. Peter G, on December 29th, 2011 at 18:10 Said:

    Bench 80kg

    5 Rounds + 4 @ 90kg

  5. Ryan, on December 29th, 2011 at 20:46 Said:

    Bench – 70kg

    4 Rounds @ 80kg

  6. Condor, on December 29th, 2011 at 21:04 Said:

    Bench 3RM 110kg
    5 rnds + 2 HSPU @80kg

  7. Jules, on December 30th, 2011 at 15:05 Said:

    Bench press 35kg

    4 rounds @ HSPU pike on toes (but with reduced range of movement – head not touching abmat)/30kg


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