CROSSFIT WOD

June 10, 2017 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

General

Mobility

Primer
———————————–

Skill/Strength

The Kip in the gymnastics movements, individual work on skills

A. 3 Banded Bar or Ring Muscle up or 3 Muscle ups EMOM for 6 min

B. 2 Strict Muscle ups or 3 Bar or Ring Muscle up transitions EMOM for 6 min

or

C. 20 unbroken Hang Scap depressions EMOM for 6 min

D. 3 Bar or Ring Muscle up transitions EMOM for 6 min

——————————————————————————-

Bad mama jama (Performance) (5 Rounds for reps)

5 Rounds:

1:00 Calorie Row

1:00 Power Cleans (115/80)

1:00 Lateral Burpees over Bar

1:00 Rest
—————————————

Bad mama jama (Fitness) (5 Rounds for reps)

5 Rounds:

1:00 Calorie Row

1:00 Power Cleans (65/45)

1:00 Lateral Burpees over Bar step over allowed

1:00 Rest

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: