Tuesday, February 6, 2018

Posted by on Feb 6, 2018 in WOD | 0 comments

PreWOD – 3 Min Skipping (Singles or Double Unders)

then

Empty Barbell Warm-Up

  • Five rounds of:
  • 7 Deadlifts
  • 7 Elbow Rotations
  • 7 Hang Power Cleans
  • 7 Front Squats
  • 7 Behind-the-Neck Push Press
  • 7 Good Mornings
  • 7 Back Squats
  • Strength

Front Squat  5x3x1

Go by feel and work up to the heaviest 3 you can for the day. If you overshoot and hit your heaviest 3 before your last set it’s ok, to back off on the last one or two sets.

CrossFit Workout

For time:

  • 100/70 Cal Row or 70/50 Calorie AirBike
  • 50 Burpees
  • 30 Dumbbell/Kettlebell Clean-to-Thrusters 50/35
  • 10 Bar Muscle Ups
  • Time Cap: 16 Minutes

Notes: Sub 2x of your most difficult Pullups for Bar Muscle Ups, Scale as needed.

Leave a Reply

Your email address will not be published. Required fields are marked *