WOD 595

Main – CrossFit

View Public Whiteboard

A. Warm-Up

A. Primer*

3 Rounds

10 Box Jumps 30/26″

Row 200m

*Primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

40 Wallballs 20/14lbs.

30 Burpees to 6″ Target

20 Power Snatch 135/95lbs

C. Interval Work

C: Metcon (3 Rounds for reps)

AMRAP 3 Minutes

6 Muscle-ups

12 Deadlifts 225/155lbs.

*Rest 90 Seconds

AMRAP 3 Minutes

4 Muscle-ups

8 Deadlifts 275/185lbs.

*Rest 90 Seconds

AMRAP 3 Minutes

2 Muscle-ups

4 Deadlifts 315/205lbs.

F. Mental Work

F: Metcon (3 Rounds for time)

3 Rounds

Row 50 Calories*

50 Double-unders

Rest 2 Minutes

*Should be significantly faster than the pace you have used on open workout 14.4 in the past.

Categories WOD

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 )

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close