CROSSFIT WOD

March 13, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
15 min of Kipping MUSCLE UP related practice:

No working to muscle failure, 75% effort.

Just smooth technique work or scaled as needed.

Ring or Bar transitions

Kipping Ring dip

Banded or kipping practice…

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A: Metcon (3 Rounds for reps)

Wednesday primer:

3 Rounds of: (every 2min for 18 min)

2 min – 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

4 min – 15/12 Calorie Row, 15 Strict Sit-Ups

6 min – 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell – 95/65

Each movement should be completed with time to spare

or else must be scaled to be consistent for the 3 rounds.
—————- OR ——————

B: Metcon (3 Rounds for reps)

Wednesday primer:

3 Rounds of: (every 2min for 18 min)

2 min – 15/12 Calorie Row, 5 Power Snatches, 5 Overhead Squats

4 min – 15/12 Calorie Row, 15 Strict Sit-Ups

6 min – 15/12 Calorie Row, 5 Thrusters, 5 Jumping Pull-Ups

Barbell – 65/45

Each movement should be completed with time to spare

or else must be scaled to be consistent for the 3 rounds.

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