Tuesday 4.10.18 CrossFit

Bring a friend week


1a: Strict Chin-ups (Adv: Added Weight Int: Bodyweight Beg: Partner Ass)
*Strict Ring Rows
1b: Weighted Ring Dips (Adv: Added Weight Int: Bodyweight Beg: Partner Ass)

Weighted Strict Ring Dips

Intent: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep and tricep group). Your last set should be close to maximal.


Metcon (Time)
4 Rounds
400m Run or 500m Row
30 Walking Lunges (L+R=2)
20 Alt. DB Split Snatch (55,35)
10 ^^Toes Through Rings^^
– Rest 90s –
Rx: (50,30)(Ring K2E)
L2/L1: (45,25)(Ring Knee Raises)
*Score = slowest split
Intent: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you sustain your pace.

$ Out

Seated DB Cleans: 3x 10ea


By | 2018-04-10T05:32:23-04:00 April 9th, 2018|WOD|Comments Off on Tuesday 4.10.18 CrossFit