Wednesday 1.24.18 CrossFit

Skill

Every 3min for 5 Rounds
1a) Rope Climb:1-2
– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.
1b) Handstand Push-up: 4-6
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8Intent:  Today’s strength work should allow you to get some exposure to Rope Climb/HSPU volume, but make sure you choose an option that best aligns with your ability/goals

Metcon

4 Rounds
30 DUBs
20 Walking Lunges
10 Barbell Rows (135,95)
2 Wall Climbs
-Rest 90s-
Rx: (20 DUBs) (115,75)
L2: (40s DU Attempts) (95,65)
L1: (50 SU) (75,55)
Score = total time including rest

Intent: Shoot for an 80-85% pace today, where you’re able to hit your rows UB. If you’re unable to complete 30 Double Unders UB then consider using a scaling option.

$ Out

 – Bottoms-up KB Carry 4 x 50 ft. ea
*15 Banded Face-pull aparts after each set.
By | 2018-01-11T06:57:19-05:00 January 23rd, 2018|WOD|Comments Off on Wednesday 1.24.18 CrossFit