Tuesday 11/18/08

For time.

5-10-15-20-15-10-5 reps of:

65lb shoulder press
Ring Dips
24" Box Jumps

Post time to comments.

Remember shoulder press has no additional movement. This is not a push press or push jerk. All effort comes from the shoulders. Scale as needed.

For box jumps, you must open your hips up completely at the top. This can be done once you are on the box or as part of the jump down but the rep is not complete until you have achieved the fully open position.

UPDATE*Sorry for the typo in the earlier post...the 25 was supposed to be a 15 as corrected above. If you did the extra 10 reps...you get an extra credit pat on the back. I'm sure your Fran time will go down, which should be reward enough.

11 comments:

Black and Gold CrossFit said...

15:47...

Shoulders are really tired from yesterday's MUs. Wasn't expecting that at all. If you need rings swing by my office and I'll loan you mine.

SB said...

27:39 as rx'd with the bonus. Thanks db...always making me overachieve.
good ring work the past few days.

Mac said...

19:45...did sets of 5-10-15-20-25-20-15-10-5. I just thought I was really slow this morning, but apparently I'm an accidental overachiever. Yay me.

PTisFREE said...

15:46
I really liked this workout.

Chris said...

20:30.

3/75 said...

15:21. I did normal dips. I don't have rings yet.

Black and Gold CrossFit said...

3/75--A lot of us have rings...feel free to come by and borrow some until you get some. Hopefully we will be able to get a place to mount some shortly.

Max said...

24:02

yeah, this one kinda hurt after yesterday

tex said...

16:20 as rx'd

That was a lot harder than I expected

upty03 said...

21:43...

Demet-hook said...

Recorded at 17:43, but I wasted about 20 seconds moving my box for the box jumps, so my actual time was around 17:23