CROSSFIT WOD

July 3, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Weighted RING pull ups (work up to a 1 rep max, no kip)

Chest to rings

Weighted Ring Dips (work up to a 1 rep max, no kip)

———————— OR ————————-

Strict Chest to Ring pull Up (complete 1 set for max reps, no kip)

Strict Ring Dips (complete 1 set for max reps, no kip)

hips straight, shoulders to the rings
—————————————

Captain Crunch (Performance) (3 Rounds for reps)

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/80)

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window…

1 Round:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)

Time remaining, Max Calorie Row

only entering the calories for each round
———————————-

Captain Crunch (Fitness) (3 Rounds for reps)

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (65/45)

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (75/50)

Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window…

1 Round:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (85/55)

Time remaining, Max Calorie Row

only entering the calories for each round

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