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WODs for Tuesday 12-6-16

December 6, 2016

CrossFit–  5 Rounds total.  4 actions per round.  Proceed from a to b to c to d.  1 on, 1 off

A) 15 m shuttle run.  1 Length = 1 Point.

B) Rope Climbs/Pullups.  If you can rope climb at all, do so.  Only do pullups if you cannot safely climb the rope.  1 Rope Climb = 1 Point.  5 Pullups = 1 Point.

C) Burpee Box Jumps @ 24″/20″.  Sprawl, get up, jump onto box, fully extend knee and hip = 1 Point.

D) Dumbell Snatch.  Ground to Overhead.  Alternate arms every rep. Right and left = 1 Point.

Score each action separately. 8 Minutes per round x 5 rounds = 39 minutes to finish.  Plus explanation and warmup.  Try to get there on time.

Open Prep

Warmup with 4 x 25 UNBROKEN doubles,  then stretch an roll the structures associated with Pullups/Muscle-ups.

High Skill Pulling Strength

Every 90 seconds x 10  (15 minutes total).  3 Unbroken Ring Muscle-Ups or 3 Swing/Pull reps.  Rest 5 minutes then: every 90 seconds x 10.  5 Unbroken Chest to bar pullups.

Shoulder prehab:  2×20 Banded Scapular retraction.  2×20 Dumbell resisted external rotation.

 

 

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5 comments

  1. Rope 20
    Burp/box 53
    Snatch 55
    Shuttle 62
    Total 190


  2. Rope 12. I wrote 9 by mistake
    3,3,2,2,2

    Burpee/box 34
    7,6,7,6,8
    Snatch 61
    10,15,11,12,13
    Shuttle 48
    11,9,7,10,11
    Total 155 RX


  3. Run: 67
    Rope: 20
    Burpee box jump: 68
    Snatch: 55
    Total: 210 rx


  4. Total: 155
    Run: 60
    Pull ups: 15 points (75 singles)
    Burpee box jumps: 45
    Snatch: 35


    • Kevin B

      Rope-9
      Shuttle-52
      Burpee Box Jump-51
      Snatch-35

      147 Rx



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