Thursday 5.14.15 WOD

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

$ 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

 

By | 2016-10-20T15:17:29-04:00 May 13th, 2015|WOD|Comments Off on Thursday 5.14.15 WOD