Announcement: CrossFit Prom Saturday May 16th
Want to be Crowned King or Queen?
Top Score on Tuesday and Thursdays WOD wins!
Dynamic Effort Upper (speed day)
Strength
Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow)
CrossFit Prom WOD #2
“The Toxic Shocker”
15min AMRAP
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps
$ Out
3×20 Banded Sit ups
Muscle Up Progression/Skill Work
8×3 Ring Rows or Barbell Rows
**Every 3rd pull make the transition to the dip position
**focus on pulling to sternum and maintaining false grip on rings
**Every 3rd pull make the transition to the dip position
**focus on pulling to sternum and maintaining false grip on rings