WOD 630

Main – CrossFit

View Public Whiteboard

A.

Mono-structural

-then-

mobility work

-then-

3 Muscle-ups

Then

3 Rounds

7 Wallballs 30/20lbs (or 10 @20/14lbs)

20 Double-unders

Row 100m

Then

3 Muscle-ups

*Rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight. The primer is a touch longer this week on purpose, meaning the rest after it should be a bit longer. We want the shoulders and hips nice and loose.

B

Rx: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Scale: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

MS: CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

TeenS: CrossFit Games Open 15.3 Teens Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

C

C: Power Clean (1-1-1-1-1-1-1-1)

Every 30 seconds for 8 sets @80% of your power clean 1RM:

1 Power Clean – Drop the weight – 1 Squat Clean

As you can tell the time between sets is continuing to disappear. If you’re dealing with the progression easily, feel free to add 5lbs to last week. The goal is still smooth, technical, and fast.

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