Sunday, May 29, 2011

11-05-05: FranRAP

CrossFit Games Open WoD 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
  • 3 Barbell Thrusters (100# 75#)
  • 3 Chest to bar Pull-ups
  • 6 Barbell Thrusters
  • 6 Chest to bar Pull-ups
  • 9 Barbell Thrusters
  • 9 Chest to bar Pull-ups
  • 12 Barbell Thrusters
  • 12 Chest to bar Pull-ups
  • 15 Barbell Thrusters
  • 15 Chest to bar Pull-ups
  • 18 Barbell Thrusters
  • 18 Chest to bar Pull-ups
  • 21 Barbell Thrusters
  • 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Did this as my farewell workout at the House of Diesel. It was a miserable mess... it was also 3+ weeks ago at this point (and my last workout on record... no good... must remedy soon!) Worked out with the Dragonlady, Lee Chua, coaching her on her run-through of this beast, then getting coached on my own attempt.

I used 75# on the bar, and opted for jumping C2B pull-ups, knowing that even those scalings wouldn't 54 reps (Round of 15 complete). Soreness from front squats as a strength warm-up. Tried not to die. Friendly link to my crossfit inspiration's workout blog. NOT writing it all up again.

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