Thursday, March 22, 2012

Who wants to get in on a bulk Progenex order? Let Amy or Angelo know.

WORKOUT 12 . 5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps (65#)
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps (65#)
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps (65#)
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps (65#)
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps (65#)
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps (65#)
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps (65#)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Yowza!! This is a doozy… A phenomenol CrossFit test involving stamina and strength!! If this is a new workout for you- enjoy! If you participated in the CF Open last year, what an excellent opportunity to compare your fitness!!

Movement Standards

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.

The arms must be fully extended at the bottom.

At the top, the chest must clearly come into contact with the bar.

4 thoughts on “Thursday, March 22, 2012”

  1. Ummm…. Hi, my name is Paul and I used to workout at CrossFit Junction, you may remember me. Haha I MISS CFJ!!! Good Luck to everyone on the last week of the Open hope to see you all soon.

  2. Yes Paul we still remember you as the guy who started Crossfit with two “Traps” and then left with three!! Heal quickly and we’ll see ya soon.

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