CROSSFIT WOD

March 12, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Heaving Snatch Balance (use percentage of Overhead Squat)

NO jumping, stable, balanced and smooth.

00:00… 3 Reps @ 68% 3rd rep pause 5 sec at bottom

03:00… 2 Reps @ 73% 2nd rep pause 5 sec at bottom

06:00… 2 Reps @ 78% 2nd rep pause 5 sec at bottom

09:00… 1 Reps @ 82% 2 sec pause at the bottom

12:00… 1 Reps @ 82% 2 sec pause at the bottom

———————————–

End Game (Performance) (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

1 strict Ring Muscle Up, 2 Bar Muscle Ups, 3 Box Jumps 24/20

2 strict Ring Muscle Up, 4 Bar Muscle Ups, 6 Box Jumps 24/20

3 strict Ring Muscle Up, 6 Bar Muscle Ups, 9 Box Jumps 24/20

4 strict Ring Muscle Up, 8 Bar Muscle Ups, 12 Box Jumps 24/20

5 strict Ring Muscle Up, 10 Bar Muscle Ups, 15 Box Jumps 24/20

Etc.
—————OR——————

End Game (Fitness) (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

1 Banded Pull Up, 2 Push Ups, 3 Box Jumps 20″SU allowed

2 Banded Pull Up, 4 Push Ups, 6 Box Jumps 20″

3 Banded Pull Up, 6 Push Ups, 9 Box Jumps 20″

4 Banded Pull Up, 8 Push Ups, 12 Box Jumps 20″

5 Banded Pull Up, 10 Push Ups, 15 Box Jumps 20″

Etc.

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