Tuesday 5.15.18 CrossFit

Box Brief:
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17

Strength

8min EMOM
Min 1: 5x – Strict Pull-up + 3s Negative
Min 2: 8x – Ring Dips

100% Coach Call
Options for both Pull-ups/Dips:
– Partner Assisted
Intent: Repetition work for the upper-body today. All sets should be challenging

Metcon Prep

Metcon Warm-up:
Every 2min for 3 Rounds
5 OHS
5 KBS
5 Lateral Burpees
*Work to above metcon weight

Metcon

30-20-10
Overhead Squats (95,65)
Lateral Burpees over the bar
KBS (55,35)
Calories on the Rower
Rx: (75,55)
L2: (65,35)(35,25)
L1: (35,25 Goblet Squat) (35,25 Russian KBS)
Intent:  Use weights for KBS/OHS that you can complete work 3 sets or less. This workout should bea “pacing piece” of 80% effort.

Finisher

1a) Trap 3 KB Shrugs: 3×10-10-10
1b) Banded Hammer Curls: 3×12
1c) Hollow Rock + Hold: 3×10+10s

 

By | 2018-05-12T16:01:16-04:00 May 14th, 2018|WOD|Comments Off on Tuesday 5.15.18 CrossFit