Nine-minute Sunday

A: Dumbbell rows 5-5-5

B: “Just Nine Minutes”
With a 95#/65# barbell, complete three sets for max reps of:
60 seconds of Hang Power Cleans (elbows must come all the way around and hips must open fully at the top for rep to count)
60 seconds of Front Squats
60 seconds of Push Presses
60 seconds of rest

Compare to 111025.

John A. suffering from some post-Hero-WOD-induced sleep apnea:


* * * * *
Here’s what’s on tap for Monday’s WOD classes:

A: Deadlift 1-1-1-1-1 @ 85% of your 1 rep max

B: “Hari”
Complete the following for time:
21 L-pull-ups
100 double-unders
15 L-pull-ups
50 double-unders
9 L-pull-ups
25 double-unders

Responses

  • Matt M.

    A. 1.5 Pood – 1.5 Pood – 2 Pood
    B. 144 reps @ 135 lbs

  • Jo W

    A. 35# each hand for 3 rounds then single arm row with 40# and 45#

    B. 124 Rx’d

    And no ill effects from GHD’s! (thus far) (-:

  • http://linsfitnessjourney.blogspot.com Linnea H

    16×5-25×5-25×5-36×5-36×5-36×5-36×5

    115 #43

  • Eric

    136 Rxed

  • Anonymous

    1 pood, 40#, 40#, 2 x 2 pood single arm rows
    122 reps, rx’d

  • Zoe

    A. 1 pood X 3, then 2 X 20 kg single arm rows
    B. 120 Rx’d

  • Steve Slo

    A) double armed row: 16kg, 20kg, 24kg
    one armed row: 32kg, 32kg

    B) 129 rx

    • Jim S

      Nice work Steve.

      130 @ 75lbs

  • Anonymous

    It’s my CrossFit 1 year anniversary!

    • Anonymous

       Congrats to you Dickie! What a huge year…seems like sprints in the park was a month ago.  Excited to see you continue to get stronger and kick major ass!

      • Anonymous

        You’ve been an inspiration!

  • Courtney S

    121 reps @ 65lbs

  • David T.

    All 5 rounds with the 40kg bell, one-armed.

    145 reps rx. 16 reps up on the last time we did this.

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    A. 1.5 Pood 3×5
    B.  141 Reps Rx’d

  • Justin Katz

    A: first set with 15# dumbbells
    Did the rest of the sets at 25#
    B: 121 65#

  • Asegal04

    120 reps rxd vs 106 @ 85 the last time. Decent progress, I guess

  • Johnamatea

    Thanks for taking the pic Jai.  So hilarious.

  • Anonymous

    A: maxed out at 2 X 20 kg single arm rowsA: Maxed at 2×20 kg single armB: 109 (1×65; 2×55)