“21-15-9 Complex”
- 8 deadlifts – 7 power cleans – 6 power snatch
- 8 pull ups – 7 C2B pull ups – 6 bar muscle ups
- 6 deadlifts – 5 power cleans – 4 power snatch
- 6 pull ups – 5 C2B pull ups – 4 bar muscle ups
- 4 deadlifts – 3 power cleans – 2 power snatch
- 4 pull ups – 3 C2B pull ups – 2 bar muscle ups
WOD Notes: This was Event 6 for individuals at the 2014 CrossFit Games. The Games athletes used 155/115#, and had a 7:00 minute time cap. For tomorrow’s workout, we have not specified an Rx weight; use the heaviest weight you can safely power snatch 12 times (with good technique). We will have a 15:00 minute time cap.
Other Notes: Schuylkill Valley Sports in Pottstown recently got a new shipment of Reebok Games apparel, including the new Nano 4.0s! They’ll be selling some of their new gear at our anniversary party on August 9th, but you can also visit their store any time and get a 10% discount if you tell them you’re from ICA.
This Post Has 18 Comments
So what is going to be the sub for muscle-ups? Just curious.
Jimbo, muscle ups is the sub
jimbo we had tossed a couple of ideas around and i’m not sure what john decided on. you’ll have to show up to find out!
I LOVE that answer.
I’m going to need a representative from PricewaterhouseCoopers to help me keep track of the reps.
Hopefully John wrote them really big on the board.
yeah hilary!!!!!!!!!!!!!!!
Way to go Hilary!!
Way to go Hilary!!
Welcome Allison!
Way to go, Hilary!! That’s awesome.
Yay Hilary!!!!!
Hilary! You rock! and i absolutely love that picture! 🙂
Hilary great job!!
6pm Results
Erin 10:39 (65+, MF+MM, C2B)
Kim 8:42 (65, G+MM, PU)
MB 11:28 (65, P, PU)
Dave 7:48 (135, C2B)
Phil 10:23 (155)
Bob 10:15 (120)
Pete 10:00 (55, C2B, MM+MF)
Good job Hilary!!!
6:15am
Nadine 12:03 (35, P+mm)
James B 13:10 (95 PC, Green)
Dan E 14:27 (145)
Allison 12:17 (65PC, pullups)
Julie 🙂 (35, PC)
Brian 12:16 (135PC, pu)
Moyheed 14:00 (115 PC, pu)
Deron 13:07 (105PC, pu)
Patrick M 14:54 (115, C2B)
Joe S 12:00 (85, pu)
Rey 15:00 (135, -11 reps)
Jess V 13:24 (65PC, C2B)
Jenn 13:16 (85, 2 BMU/rd)
9:30
Ron 11:44 (115, C2B)
Tanner 11:25 (135)
John 10:27 (155)
12:00
Dani 13:12 (strict C2B, 75)
Angie 13:00 (65PC, G)
Hilary 12:29 (85, C2B)
Fili 12;45 (135, C2B)
Todd V 15:00 (135, -1BMU)
Maggie 9:45 (85, P)
Rick 11:58 (115, C2B)
4:00
Nikki 11:12 (95)
Lou 8:05 (95, C2B)
Paul 8:13 (100, C2B)
Stewart 13:02 (sled drags, P+mm)
Kerri 12:59 (55, P)
Kyle 12:37 (95)
Laurie 9:14 (55, PU)
Peggy 11:55 (55, PU)
Nick V 9:55 (116, G)
5:00
Sara R 12:01 (115PC, C2B)
Sarge 9:56 (95PC, strict P+mm+mf)
Tirzah 9:45 (45, P+mm)
Nikki K 9:45 (60PC, P+mm)
Kelly K 8:47 (85PC, 2/3 PU)
Tina 10:16 (45, 2/3PU P+mm)
Welcome Allison!
Great pic Hil!!! Good work.
I did 135 on the PC