CROSSFIT WOD

September 13, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Choose A, B or C

A. 1-2 Kipping Ring Muscle Up

B. 2 Ring Kip Swing + hip to rings

C. 2 Ring Muscle Up transitions feet on floor,

Increasing weight to moderate Power Snatch.

On the minute for 10 minutes:

00:00 2 Power Snatches

01:00 A, B or C

02:00 2 Power Snatches

03:00 A, B or C

04:00 1 Power Snatch

05:00 A, B or C

06:00 1 Power Snatch

07:00 A, B or C

08:00 1 Power Snatch

09:00 A, B or C

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Bar Muscle Up/Kipping Pull up practice

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17.6 Team Series (Rx) (Time)

21-15-9 synchronized reps for time of:

Dumbbell snatches 50/35

Bar muscle-ups

Time cap: 30 minutes
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17.6 Team Series (Scaled) (Time)

21-15-9 synchronized reps for time of:

Dumbbell snatches 35/20

Pull-ups

Time cap: 30 minutes

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