Wednesday, June 17, 2015



Where else do people look this happy after a workout? Only CrossFit!

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AMAP 5 min
3 dips
3 OHS 115/75
6 dips
6 OHS
9 dips
9 OHS... keep increasing reps by 3 for dips and OHS until time runs out

Rest 5 min

AMAP 5 min
3 dips
3 OHS 115/75
6 dips
6 OHS
9 dips
9 OHS... keep increasing reps by 3 for dips and OHS until time runs out

RX will complete ring dips and prescribed weights.
Modify with banded dips, box dips, and lighter weights or even a PVC.

*During warm up, you will show a coach your OHS with the working weight that you choose before the wod starts. Your OHS must pass inspection by the coach. It is better to go lighter with proper mechanics than heavier and poor mechanics. Coaches will help you choose the correct weight for this wod.

3 comments:

  1. Good Morning. CFNM puts a "smile" on everyones face!!!

    Besafe today on the roads!

    Make it a great day!!

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  2. I really liked today's WOD. I did the first round with 65# and the second with the 75# on OHS. Both rounds were with the thin blue band on ring dips. I think I should've started with the 75# and used the red band on the ring dips. The red band is thinner than the blue band, not much, but it makes a difference. I need to challenge myself more.

    ReplyDelete
  3. 36/37 power snatches from blocks with 95# and ring dips

    Asa

    ReplyDelete