CrossFit

Warm Up

4 rounds with a PVC
5 Pass Throughs
5 Overhead Walking Lunges
5 Overhead Squats
5 Sotts Presses
5 Good Mornings

Do a 350 m Row before or after the warmup

Strength WOD

Overhead Squat
3-3-3-3-3

Still working on ROM?
Do 5-5-5-5 and try to get cleared!

 

WOD

5 Rounds for Time
8 Hang Power Snatch (95/65)
12 Russian Swing (32/24)
24 Double Unders

Cutoff = 14 min
Still working on Double Unders? Do 60 Singles today

Rx+: Full Snatch and get 3 triple unders every round

ADV: 95/65 & 28/20

INT: 75/55 & 24/16

BEG: As needed

Intensity

Warm Up

3 rounds
150 M Run / 200 m Row / 15 cal. Bike
5 Push Presses
10 Air Squats
5 Kip to weightless swing or 5 kipping Pullups
5 Push Ups

 

WOD

Metcon Ninja
7 Rounds for Time:
11 Wall Ball Shots (20/14lb)
11 Burpees
11 Kipping Pullups

Are you a Metcon Ninja?
Under 18 min = Metcon Ninja
18:01-19:59 = Ninja in Training
20 min and over = Keep training, grasshopper!

Still working on kip? Do Ring Rows today… focusing on perfect form with quick movement