27
Oct

CrossFit TBR – CrossFit

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

STRENGTH

Squat Clean (Obtain a 1RM)

With pistols b-day wod last week, we didn’t have time for everyone to fully find their max. So we will try it again today.

(Duncan)

30 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

Ascend by 1 rep each movement every round

~ring dip (scaled = band)

~KB lunge RIGHT (kb clean, lunge right)

~KB lunge LEFT (kb clean, lunge left)

~wall walk

RX +: 75/53

RX: 53/36

~ Full rom on ring dip, may kip or strict, shoulders should touch top of ring with full LOCKOUT at top.

~Wall walk: chest/stomach should touch wall.

~you only need to KB clean ONCE in sequence of repeating lunges

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