Wednesday, February 14, 2018

13
Feb

Wednesday, February 14, 2018

CROSSFIT

Skill/Strength –

Push-Pull

Pull –

Advanced: 3×8 false grip ring pull-up to sternum
Intermediate: 3×4 false grip ring pull-up to sternum
Beginner: 3×5 false grip ring Row to sternum

Push –

Advanced: 3×12 Diamond push-up
Intermediate: 3×10 Diamond push-up from knees
Beginner: 3×8 Push-up with narrow hands on dumbbells from knees

Muscle-Up Skill –

All Levels: 3×8 low ring transition with feet one foot in front of rings without dip completion

WOD

For Time:

8 Chest 2 Bar Pull-ups
5 Shoulder 2 Overheads (65%)

-60 Sec Rest-

8 Chest 2 Bar Pull-ups
4 Shoulder 2 Overheads (70%)

-60 Sec Rest-

8 Chest 2 Bar Pull-ups
3 Shoulder 2 Overheads (80%)

-60 Sec Rest-

8 Chest 2 Bar Pull-ups
2 Shoulder 2 Overheads (85%)

-60 Sec Rest-

8 Chest 2 Bar Pull-ups
1 Shoulder 2 Overheads (95% or higher)

*Score=Total time (+) Total load used across the rounds
*Percentages are just suggestions, Pick load which is part of your score

L1: 4 Ring or Bar MU
L2: CTB Pull-ups
L3: Kipping Pull-ups or jumping pull-ups (Open Style)
L4: Jumping Pull-ups (Open Style)

*Challenger WOD*

14 Min AMRAP

8 Jumping Pull-Ups
8 Dumbbell Shoulder 2 Overhead
8 Sit-Ups

 

BOOTCAMP

Skill

Single/Double Under Practice

WOD

5 Rounds
1 Minute Max Single/Double Unders
30 Second Rest
1 Minute Max Slam Balls
30 Second Rest
1 Minute Max Sit Ups
30 Second Rest
1 Minute Max Over the Shoulder (Slam Ball)
30 Second Rest

 

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