Monday 160112

Posted on January 16, 2012 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
2 Muscle ups – transitional muscle up
4 HSPU – reduced ROM
8 KB swing 32kg – scale load as required

Option C
2 of each, cadence pull up and dip
4 Pike HSPU
8 KB swing (Scale as Required)

Josh Everett 18 rounds
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12 Comments »

12 Responses to “Monday 160112”

  1. maddi elliott, on January 16th, 2012 at 08:50 Said:

    Maddi 12 + 1 ring dips & pull ups orange band, 16kg swings, 15kg plates and ab mat HSPU
    Brandi 12 + 11 blue band chest to bar, orange ring dips 16kg swings, 15kg plates and ab mat HSPU
    Murray 13 + 2 ring dips and pull ups,10kg and ab mat HSPU, 24kg swings

  2. Gerry, on January 16th, 2012 at 10:43 Said:

    12 Rounds
    (Chest to Bar, Ring Dips, On toes Pike HSPU, 24kgs)

  3. Peter G, on January 16th, 2012 at 12:10 Said:

    9 Rounds RX

  4. matty, on January 16th, 2012 at 13:41 Said:

    9 + 6. Ring MU, HSPU with ab mat, KB swing @24kg

  5. Lindslay, on January 16th, 2012 at 15:03 Said:

    11+2 bpu, ydips

  6. Chailee, on January 16th, 2012 at 17:02 Said:

    10 + 4 (pull-ups blue, dips purple, HSPU on box)

  7. Nath BVS, on January 16th, 2012 at 18:48 Said:

    14 rounds RX

  8. Jules, on January 16th, 2012 at 22:21 Said:

    8 @ blue+green band (pull ups), blue (dips)/HSPU pike on knees/12kg

  9. Francis, on January 16th, 2012 at 22:25 Said:

    8 + 13
    CTB, ring dips, 5kg+abmat HSPU, 24kg KB.

  10. Khoterra, on January 17th, 2012 at 07:20 Said:

    8 +1 hspu rxd transi mu 16kg kb

  11. Nat P, on January 17th, 2012 at 22:53 Said:

    Option A ring dips purple band
    Hspu 10+5kg+abmat
    24kg kb
    8 rds +16

  12. JohnH, on January 18th, 2012 at 08:15 Said:

    10 rounds flat
    2 plates & abmat HSPU
    Pullups and Dips subbed for MU


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