CROSSFIT WOD

February 5, 2019 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Reminders!

Add on Olympic Weightlifting now $20! Classes are Mon 5pm, Tue 10:30am, Fri 9:30am and 5pm.

——————————–

Coach lead warm up: (No Measure)

——————–
Working on efficiency in the kipping Ring Dip

A: Metcon (AMRAP – Reps)

EMOM for 5 min unbroken 3 kipping Ring Dips
———–OR————

B: Metcon (AMRAP – Reps)

EMOM for 5 min

3 Banded Ring Dips
————–OR——————

C: Metcon (AMRAP – Reps)

EMOM for 5 min

3 Jumping Stable Dips btwn boxes
————————————

Sole Cycle (Performance) (3 Rounds for reps)

AMRAP in 5 min:

15 Ring Dips

21 Dumbbell Hang Clean (70/50)

27/21 Calorie Assault Bike

Rest 5:00

AMRAP in 5 min:

15 Ring Dips

21 Dumbbell Hang Clean (50/35)

27/21 Calorie Assault Bike

Rest 5:00

AMRAP in 5 min:

15 Ring Dips

21 Dumbbell Hang Clean (40/30)

27/21 Calorie Assault Bike
———————————-

Sole Cycle (Fitness) (3 Rounds for reps)

AMRAP in 5 min:

15 Push Ups

21 Dumbbell Hang Clean (40/30)

27/21 Calorie Assault Bike

Rest 5:00

AMRAP in 5 min:

15 Push Ups

21 Dumbbell Hang Clean (30/20)

27/21 Calorie Assault Bike

Rest 5:00

AMRAP in 5 min:

15 Push Ups

21 Dumbbell Hang Clean (25/15)

27/21 Calorie Assault Bike
———————————-

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: