Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.
Matt Chan, Graham Holmberg and Rich Froning Jr in the final workout at the 2010 CrossFit Games.
Here are some ideas for pistol subs:
http://media.crossfit.com/kids/Pistols.wmv
"Swim Tips for CrossFitters: Part 2" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]
CrossFit Kids "Powerball" - video [wmv] [mov]
The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]
4 comments:
I did this one today. Only got 2 rounds + deadlifts. Deadlifts at 205. I'm slow at 1 legged squats. Another skill to learn!
Big Dawgs
as rx’d
Women - 205
The Porch:
Complete as many rounds as possible in seven minutes of:
275 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Women - 155-165
Pack:
Complete as many rounds as possible in seven minutes of:
185-205 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (or progressions)
21 Double-unders
20 meter Sprint
Women 85-95
Puppies:
Complete as many rounds as possible in seven minutes of:
25-50 Kettlebell Deadlift, 7 reps (use a dumbbell on end if you dont have a KB)
20 meter Sprint
14 One legged squats (or progressions)
21 Tuck jumps or two leg hops over a small hurdle
20 meter Sprint
Amber 3rds+2DL Rx
Short AMRAP - nice!!
ARRGH!! DOUBLE UNDERS!! PROFANITY!!
195 lb deadlift, assisted pistols.
2 rounds + deadlifts + 20 meter sprint. DUs probably took me 4 1/2 minutes.
Cashed out with 3 rope climbs
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