WOD 551

Main – CrossFit

Mandatory Work, in suggested order:
A.
E.
B.
C.
Then choose ONE more piece based on your weaknesses

View Public Whiteboard

A. Warm-Up

2 Slow Rounds

Row 750m

15 Rower Facing Burpees

B. Met-Con

B: Metcon (Time)

For Time:

4 Rounds

5 Power Cleans 245/145lbs

15 CTB Pull-ups

C. Interval Work

C: Metcon (Time)

Rx Plus

10 Rounds

Sprint 100m

5 Muscle-ups

*Rest 30 Seconds

Rx

10 Rounds

10 Push Ups

100m Sprint

*Rest 30 Seconds

D. Olympic Lifting

D: Snatch (3-3-3-2-2-2-2)

E. Strength

E: Back Squat (2-2-2-2-2-2-2-2)

F. Embrace the Suck

F: Metcon (Time)

5 Rounds

30 Burpees

Swim 50m

Rest 2 Minutes

G. Accessory

8 Rounds

Sled PULL 50m (Sled +95/55lbs)

Rest 1 Minute

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s