by  in CrossFit

WOD- CrossFit-Wednesday-11/27/19

PERFORMANCE

4 rounds For Reps
1:00 Cal Row
– rest 30 sec
1:00 Burpee
– rest 30 sec
1:00 Toes to Bar
– rest 30 sec
1:00 Back Squat 95/65
– rest 30 sec
1:00 Power Clean 95/65
-Rest 2:00 b/t rounds-
** keep running total of reps

C2B Practice

Group1 (no C2B)
4 sets
Chest-To-Bar Pull-Up Negatives x 4 reps @ 30A1
Chin Hang Hold x 15 seconds (or max effort, whichever is less)
Half Pull-Up x 4 reps
Supine Plank Hold x 15 seconds
Group 2 (Less Than 15 Unbroken C2B)
4 sets
Strict Chest-To-Bar Pull-Up x 3-5 reps
*If you do not yet have a strict chest-to-bar pull-up, perform a pull-up to your highest extent without kipping.
C2B PVC Bender x 10 reps (medium width grip)
*Keep tension in between your lower scaps and lats to avoid use of your upper trap.
Kipping or Butterfly C2B x 4 reps (unbroken)
Group 3 (More Than 15 Unbroken C2B)
4 sets
Strict Chest-To-Bar Pull-Up x 3 reps @ 31X1
Chest-To-Bar Pull-Up Pulses x 5 reps
Butterfly C2B x 7 reps
Lat Insertion Pull-Ups x 9 reps

Comments

Alex RuggiereWOD- CrossFit-Wednesday-11/27/19