CROSSFIT WOD

July 11, 2018 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

——————–
3 sets of:

weighted ring pull ups + ring dips max reps with 5% of max weight.

——————- OR ——————–

3 sets of 10 unbroken reps of ring pull ups + ring dips (use band if needed)

Objective today is to set yourself up to get 3 sets of 10 unbroken.

——————————————–

Power Clean + Push Jerk (Work to a moderate to heavy single for today)

EMOM for 8 min increasing weight

0:00 5 Reps

1:00 4 Reps

2:00 3 Reps

3:00 2 Reps

4:00 1 Rep

5:00 1 Rep

6:00 1 Rep

7:00 1 Rep

————————————

Power hour (Performance) (Time)

For Time:

40 Clean and Jerks (135/95)

Starting w/ 4 Toes to bar EMOM
——————————

Power hour (Fitness) (Time)

For Time:

40 DB Clean and Jerks (30/20)

Starting w/ 4 Toes to wall EMOM

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: