CrossFit WOD

Saturday

By June 28, 2019 No Comments

Three Danes CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (10 Rounds for time)

10 SETS

500m Row @ 2K PR Pace

-Rest 2:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m as a class.

Into…

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 70% EFFORT

5 ROUNDS

20 DBall Over Shoulder* (AHAP)

50 Double Unders

-Rest 10:00-

5 ROUNDS

100′ Yoke Carries (AHAP)**

10 DB Snatches (100/75)

*Scale to 205/145 Power Clean

**Scale to BB Back Rack Hold or Walk