CROSSFIT WOD

August 8, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Metcon (AMRAP – Reps)

Ring Muscle up Transitions:

The objective will be to develop confidence and strength in the Ring Muscle up to build a large base

to then work kipping skills.

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Select one to work on Every min on the minute for 10 min.

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A. New to Pull up and dips:

Work on a hard version of Pull ups and dips where you can complete 5 reps every min (alternating).

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B. If you can complete ring pull ups and ring dips:

Work on a hard version of Ring transitions starting w/ feet on a box then sliding off the box and through to complete the dip. 3-5 reps

https://www.instagram.com/p/BeliVVKhQZ-/?utm_source=ig_share_sheet&igshid=1u85e0dmjx9s6

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C. If you can complete Strict Ring Muscle Ups:

3 reps EMOM for 10 min

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D. If you can complete 6 -10 Strict Ring Muscle Ups:

2 smooth weighted reps without getting stuck in transition EMOM for 10 min

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Nutcracker (3 Rounds for reps)

3 rounds for reps of each 3 min AMRAP:

AMRAP in 3 min:

3 Power Cleans

3 Front Squats

3 Push Jerks

REST 3 MIN

Rnd 1@ 115/85

Rnd 2@ 135/95

Rnd 3@ 155/105
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Nutcracker (Fitness) (3 Rounds for reps)

3 rounds for reps of each 3 min AMRAP:

AMRAP in 3 min:

3 Power Cleans

3 Front Squats

3 Push Jerks

REST 3 MIN

Rnd 1@ 65/45

Rnd 2@ 75/55

Rnd 3@ 95/65

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