January 10, 2011

Monday 110110



Five rounds for time of:

5 Muscle-ups
10 Power Clean 135 lbs / 95 lbs
220 Jump Ropes


See comments for substitutes and scaling.


Post time to comments.
Posted by Unknown at 9:04 AM
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3 comments:

  1. UnknownJanuary 10, 2011 at 9:18 AM

    Muscle-ups can be substituted with 7 pull-ups and 7 ring dip if you don't have a high enough ceiling to perform the muscle-up.

    Rxd:
    Five Rounds of:
    5 Muscle-ups; 10 Power Clean 135#; 220 Jump ropes
    (Women 95#)

    Novice:
    Five Rounds of:
    10 Pull-ups; 10 Ring Dips; 10 Power Cleans 95#; 220 Jump Ropes
    (Women 65#)

    Newbie:
    Five Rounds of:
    5 Body Rows or Jumping pull-ups; 5 Box dips; 10 Power Clean, 65#; 220 Jump Ropes
    (Womend 45#

    ReplyDelete
  2. CFM AdminJanuary 10, 2011 at 9:43 PM

    21:58
    Jumping muscle ups

    ReplyDelete
  3. UnknownJanuary 11, 2011 at 10:51 PM

    20:04

    ReplyDelete

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