The way of the Paladin

For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180508 Tips With Rory McKernan
• The Kipping Bar Muscle-Up

Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
  10 chest-to-bar pull-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  10 chest-to-bar pull-ups
  5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
  5 jumping pull-ups
  5 snatches
Then, 3 rounds of:
  10 deadlifts
  15 squats
Then, 3 rounds of:
  5 jumping pull-ups
  5 cleans

Men: 65 lb.
Women: 45 lb.

-----

Scaled

For time:
3 rounds of:
  10 Pull-ups
  5 Single arm dumbbell snatches
Then, 3 rounds of:
  15 Dumbbell deadlifts
  30 Squats
Then, 3 rounds of:
  10 Pull-ups
  5 Dumbbell cleans

Result :

Dumbbell 17.5 kg (Snatch, Clean)

Dumbbell 35 kg (Deadlift)

30:31.74

Extra #1 

Smith machine incline bench press - 30kg

10-10-10-10-12-15-13

5x Pull-up MAX reps (1min rest per round)

7-8-7-6-6

Note

저녁을 못먹고 했더니 왠지 힘이 좀 딸린다. 

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Scroll for scaling options.
Post time and load to comments.

Compare to 170101.

Related:
• CrossFit WOD 180507 Tips With Rory McKernan
• The Dumbbell Thruster

Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

-----

Result : 

17.5 kg Dumbbell

18:34.76 

Extra #1

Chelsea

EMOM 30 MIN : 

5 Pull-ups

10 Push-ups

15 Squats

Result : 

11, 15, 19, 22, 27 R 실패

총 25 R 실행 

Extra #2

One arm dumbbell rows

17.5 kg - 12 reps

20 kg - 12 reps

25 kg - 12 reps

30 kg - 10 reps

30 kg - 10 reps

5x 10 Archer push-ups

Note

아이고!!!

Push press 3-3-3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Compare to 151018.

Related:
• CrossFit WOD 180506 Tips With Rory McKernan
• Points of Performance in the Push Press

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

-----

Scaled 

One arm dumbbell push press 3-3-3-3-3-3-3 reps

Result :

25kg - 25kg - 25kg - 25kg - 25kg - 25kg - 25kg 

Extra #1 

5x 1km run 

7x 5 Weighted pull-ups 

1~4R 15kg, 5~7R 17.5kg

25kg Weighted pull-ups

1-1-2-2

Note

상콤한 주말이다.

Rest Day

"Sweet power: the politics of sugar, sugary drinks and poor nutrition in Australia," The Conversation.

Post thoughts to comments.

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

Scroll for scaling options.
Post time to comments.

Compare to last week.

Related:
• CrossFit WOD 180504 Tips With Rory McKernan
• Fixing Common Rowing Errors

Scaling
Use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time. If you skipped it last week, see the scaling options there.

-----

Workout 

AMRAP 25 min :

5 Burpee

10 Pull-ups

15 Push-ups

20 Squats

Result :

9R + 9 Pull-ups

Extra #1

7x 10 Dumbbell shoulder press

1R ~ 4R 15kg, 5R ~ 7R 12.5kg 

5x 10 Archer push-ups

10x 10 Knee AB Slide

Note

불금 모드