CROSSFIT WOD

November 29, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Strict Deficit Handstand Push Up (6/4″ 3 reps EMOM for 9 min)

————- or —————

Strict Handstand Push Ups (5 reps EMOM for 9 min)

—————- or —————-

5″ Strict handstand push up (3 reps EMOM for 9 min)

Head to a pad at 5″ off the ground
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Steam Roller (Performance) (Time)

For Time: (Barbell: 315/225)

100 Double unders, 12 Chest to Bar Pull-Ups, 2 Deadlifts

100 Double unders, 12 Chest to Bar Pull-Ups, 4 Deadlifts

100 Double unders, 12 Chest to Bar Pull-Ups, 6 Deadlifts

100 Double unders, 12 Chest to Bar Pull-Ups, 8 Deadlifts

100 Double unders, 12 Chest to Bar Pull-Ups, 10 Deadlifts

(Time Cap 30 min, enter incomplete reps as seconds)
—————– or ——————-

Steam Roller (Fitness) (Time)

For Time: (Barbell: 135/95)

200 Single unders, 15 Jumping Chest to Bar Pull-Ups, 2 Deadlifts

200 Single unders, 15 Jumping Chest to Bar Pull-Ups, 4 Deadlifts

200 Single unders, 15 Jumping Chest to Bar Pull-Ups, 6 Deadlifts

200 Single unders, 15 Jumping Chest to Bar Pull-Ups, 8 Deadlifts

200 Single unders, 15 Jumping Chest to Bar Pull-Ups, 10 Deadlifts

(Time Cap 30 min, enter incomplete reps as seconds)

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