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CrossFit 5 Flags

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Hollow Body Transitions to Skills with Dusty Highland from DogTown CrossFit.

WOD

Weighted Pull-Ups 5 x 5 reps

and then...

8 min amrap of:

6 x Power clean and 12 x Ring Dips

Post load(s) and score to comments.

1.	Pullups #70 x 5 but i couldnt really get my chin over the bar. 5 rounds + 1 power clean @135. Dips got tough fast in the third round. So tired too. Comment by Ryan LLoyd — January 19, 2012 at 7:34am
2.	Weighted Pull Ups: 42.5# x 5 Dead Hang & then a set w 50# kipping. I will be interested to see how high I can go on a single weighted kipping especially since I have a vest, makes it easier. The dead hang @ 42.5 is as high as I could go for 5 reps but the kipping @ 50# seemed pretty easy. WOD RX @ 135# 6-rounds + 5 ring dips. Felt like I kept moving fairly well thru this one. My arms died on the ring dips earlier than expected. Probably from the week in general & the pull ups. Almost got 7 rnds but spent too much time on the dips in the middle rounds. Anyways, hope everyone has a great day! Comment by Billy Waters — January 19, 2012 at 9:07am
3.	Weighted pull-ups: Could only get 3 reps at 25lb. Couldn't kip with the KB, so I was humbled (again) by dead hangs. Got 4 rounds on the met con. Dips were terrible, as usual. haha!! Comment by LeeAnn — January 19, 2012 at 12:23pm
4.	Exactly 5 rounds. Used 20# med ball and did "man" pushups. I think today was the first workout I've done that I was on my toes for push ups. Yay! I could've done at least 65# on the clean but im glad I didn't. I think it would've killed me. Leanne and her terrible dips. I can't do one so be proud of tour terrible ones Haha ;) Comment by Angela schrader — January 19, 2012 at 5:39pm