MelMel 22.5# weighted chinup. Mel is that a 2.5# plate in the back of your pants? Another thing you will never see at your local Globo Gym. Chix doing chins with weight plates tucked in their lulus.
Again if you had a PR yesterday PLEASE POST YOUR OLD PR IN TO THE COMMENT SECTION ALONG WITH YESTERDAYS NEW LOADS. (ex. PC/DL/BENCH Old 205,375,225 New 230,400,250)
You have EXACTLY 50 minutes to complete the following movements in the exact order listed below. Coaches set the big timer for 50:00 when group is done with warmup. If you do not finish in the alotted time you do not pass.
Those who achieve the Pass/Fail numbers in parenthesis will get the sweet new “Black Belt” Orange Coast T shirt . If you pass write your name and numbers in RED on the whiteboard. If you dont even get close, dont worry and do your best.
A. Max 15x Front Squat (90% of bodyweight)
B. Max Rack Jerk (110% bodyweight)
C. Max Muscle Ups (Men 3, women 3 ring dips)
D. Max Strict Pullups/Chins (Men 17, women 5)
E. Max Kip Pullups chest-bar (men 20, women 5)