WOD 190807 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

Buy in:

  • 2:00 Machine

2 Rounds:

  • 30s Hollow Rocks

  • 15 Scapular Pull-ups

  • 0:30 Supermen

  • 5 Strict Pull-ups

Cash out:

  • 2:00 Machine

2. Skill

<total 15:00>

Tempo Clean Deadlift

7 Sets of 1 Rep, Tempo: 0:07 Up, 0:07 Down:

  • Set 1: 40%

  • Set 2: 45%

  • Set 3: 50%

  • Set 4: 55%

  • Sets 5-7: 60%

*% of estimated 1RM Clean

3. WOD

<total 30:00>

“Ninja Turtle”

E4MOM 20 (5 rounds):

  • 3 Bar Muscle-ups

  • 6 T2B

  • 9 Deadlifts (84/61)

  • 15/12 Calorie Machine

"*Notes:

1. Goal: 2:00 - 2:30 per round.

2. Modify: Machine = 200m Run; 6 C2B or, 6 Strict Pull-ups.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

2 Rounds of 0:30 each side:

  • Banded Palloff Hold

  • Banded Good Mornings

  • Single-Leg Glute Bridge Hold

  • Side Plank Hold

  • Reverse Snow Angels

2. WOD

(total 40:00)

EMOM 30 (6 Rounds):

  • 8 KB Deadlifts (20/12)

  • 16 DB Farmer’s Carry Lunges (12.5/7.5)

  • 8 Strict Toes to Bar or Hanging Leg Raises

  • 12 PLYO Box Shoot Throughs