by  in CrossFit

WOD – Crossfit – Tuesday – 5/15/18

A. 5 min of skill work
1- can’t kick up to wall for HS? 3 sets of 8 DB Z-Press
2- can kick up but cant move? static HS holds
3- can kick up but can’t move to RX standard (accumalte some eccentric HSPU)
4- got kipping RX but no strict? accumulate some eccentrict HSPU to RX standard super setted with sets of 8 eye leevl strict press
5- got strict? get some reps in, don;t fry yourself out but accumulate some volume

16 min amrap;
buy in, run 800m
then, with remaining time of 16 min
15 calorie row
15 HSPU/5wall climbs/20 HR Pushups
15 box jump overs; 24/20
15 Russian KB Swings; 53/35

CrossFit Plus

A. Warm Up
3 sets NFT
run 200m
10 Hallow Rocks
1-2 wall Climbs

B. 5 sets; hang snatch x3 reps @70%
C. 5 sets; push press x3 reps @70%

D. 5 min of skill work
1- can’t kick up to wall for HS? 3 sets of 8 DB Z-Press
2- can kick up but cant move? static HS holds
3- can kick up but can’t move to RX standard (accumalte some eccentric HSPU)
4- got kipping RX but no strict? accumulate some eccentrict HSPU to RX standard super setted with sets of 8 eye leevl strict press
5- got strict? get some reps in, don;t fry yourself out but accumulate some volume

E. 16 min amrap;
buy in, run 800m
then, with remaining time of 18 min
15 calorie row
15 HSPU/5wall climbs/20 HR Pushups
15 box jump overs; 24/20
15 Russian KB Swings; 53/35

Alex RuggiereWOD – Crossfit – Tuesday – 5/15/18