Saturday 1.6.18 CrossFit

Metcon

Teams of 2
On a running clock
0:00-10:00
Max Rounds of:
20 Overhead Squat (115, 75)
20 T2B
20 Burpee Box Jumps (24,20)
12:00-22:00
Max Rounds of:
16 Power Snatch (115, 75)
16 (C2B Pull-ups)
16 Burpees
24:00-34:00
Max Distance Farmer Carry (70,55)
Rx:(95,65) (Pull-ups)
L3: (75,55)
L2: (65,45) (Knee Lifts) (Band Assisted Pull-ups)
L1: (55,35) (Reverse Crunches) (Barbell Rows for Pull-ups)
Score = total reps + distance farmer carry

Intent:  Come up with your own strategy today that allows for consistent work output. Barbell movements are intended to be light so make sure you can complete bigger sets with the weight you choose. One person will work at a time and you can split work however you choose.

$ Out

1) Alternating DB Curls: 3×20
2) Banded Pushdowns: 3×25
By | 2017-12-28T14:04:24-05:00 January 5th, 2018|WOD|Comments Off on Saturday 1.6.18 CrossFit