Conditioning:
MFFL Workout 1.1
Complete as many rounds as possible in 30 minutes of:
1 Bear Complex (165/105)*
1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups
10 Box Overs or Step Overs (24/20″)
15 Wall-Ball Shots (20/14) @ (10/9′)
For Score
*BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform
the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR
IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.
Mobility:
Olympic Wall Squat – 2:00
T-spine – 2:00
Quad Smash – 2:00
For Quality
Post score and experiences to comments
11 or 12 rds
Modifications:
Bear:
no front squat
started with 65#
didn’t switch first three rds since I should have started at 75#
missed other switches no 2.5#’s
MU 1″ band
10# WB with no squat
14 rounds + 11 reps
From #165-95 (Ring MU)
Rx
8 rds + 2 reps
Master mod except banded C2B for MU
10 rds + 3 reps
CTB PLU
I think this is correct…my poker chips didn’t agree but I really think I switched my weights correctly and it would have added up to 10 rounds completed.
Okay started at 165# and got down to 125# so by my count….that’s 8rds (wrote it wrong on the board)
soooooo…
8rds + 1 BEAR
(failed on the PP w/ 160# & 155#)
MOD: banded MU (green & blue)
Did a bunch of quad mods so I didn’t count rounds. I got really sweaty if that counts for anything.
Started at 155#
11 Full Rounds. With 9 seconds left I didn’t even care to attempt a 12th bear
bar Muscle Ups and unbroken wall ball shots each round
14+25 reps
with C2Bar
T
11 rounds. Mod plu and weight.
D
11 rounds rx. Chest to bar.
8+14