Intervals for Time

Nov 11th, 2014

Category: CrossFit

Intervals for Time

wideshot row

Skill
Muscle-up

WOD
800m Run
then
3 Rounds
3 Muscle-ups
9 Power Snatches (95,65)

Rest 3 Minutes

800m Run
then
3 Rounds
2 Muscle-ups
6 Power Snatches (115,80)

Rest 3 Minutes

800m Run
then
3 Rounds
1 Muscle-up
3 Power Snatches (135,95)

Level 3- 1 MUP throughout
Level 2 – (75,55)/(95,65)/(115,75). 2 pull-ups and 2 ring dips=1 MUP
Level 1 – (65,35)/(75,45)/(85,55). 1 pull-up and 1 dip =1 MUP
Advanced – (115/80)/(135/95)/(155/105)

Each interval should be completed for time.

Conditioning Class: WOD
EMOM 20
Row 200/150m

Conditioning Class: Core
4 Rounds
10 Barbell Rollouts
5 Glute Ham Raises

DISCUSSION 12 Comments

  1. lizowiz 11/12/2014 at 7:41 pm

    19:31 @ 65,75, 85 + pull ups/dips

  2. goose 11/12/2014 at 2:38 pm

    6:08, 6:05, 6:04 rx

  3. Lee 11/12/2014 at 12:24 pm

    34:45 rx.

  4. Trevor Crean 11/12/2014 at 3:13 am

    7:35, 10:32, 13:00
    1 MU per rd
    L2 weight
    Brutal.

  5. Joel 11/12/2014 at 2:36 am

    That was as close as anyone can get to a MUP and fail. First MUP coming soon.
    WOD:
    1.10:12
    2. 13:15
    3. 10:07
    (1MUP attempt, 65,65, 80)

  6. jason barrow 11/12/2014 at 1:55 am

    WOD:
    1: 9:58
    2: 11:10
    3: 10:18
    L3

  7. JBo 11/12/2014 at 1:08 am

    Round 1 – about 11:30; Round 2 – about 11:00; Round 3 – about 7:30 / L2 w/ 75, 85, 95 on snatches.
    I think I’d rank this as one of the best WOD’s we’ve ever had. Great mix of cardio, gymnastics, and strength. And rest. I love my rest. : )

  8. Eric M Bachman 11/11/2014 at 5:08 pm

    Painful workout. My whole body hurts.

    I would post my times but I can’t remember and I don’t want to remember.

  9. Petra 11/11/2014 at 2:23 pm

    Round 1 – 8:13, R2 – 7:47, R3 – 6:45(?) @L2.

  10. Brian M. Maser 11/11/2014 at 1:41 pm

    WOD in 29:59 (Round 1 – 8:00; Round 2 – 7:00; Round 3 – 6:00 approximately) – Rx snatches (all unbroken) and worked on MU transitions below the rings w/ a band. Missed MU during skill work. One day…

  11. Frawls 11/11/2014 at 1:32 pm

    WOD: Round 1 – 7:33 Round 2 – 6:53 Round 3 6:07. Ring Muscle ups and power cleans.