Tuesday Crossfit WOD

01 Aug
0

A) Warm Up

tricep stretch

push up

skipping or double under practice

walk out push ups & lateral HOG push ups

ring rows with a hold at the top

wall squats 

BB clean complex - basic movements 

B) skill/gymnastic strength 

gymnastic pull conditioning

RX 15 legless rope climbs 

SCALED 15 rope climbs 

BEGINNER rope climb skills 

C) WOD

"the chief"

RX

5 Rounds

AMRAP 3 minutes

3 power cleans (65/45)

6 pushups

9 air squats

rest 1 minute between rounds

SCALED

5 Rounds

AMRAP 3 minutes

3 power cleans (45/30)

6 pushups

9 air squats

rest 1 minute between rounds

BEGINNER

5 Rounds

AMRAP 3 minutes

3 hang power cleans (empty barbell)

6 pushups

9 air squats

rest 1 minute between rounds

D) Additional Work 

Power Clean - 70%x3, 75%x3, 75% 2 x 4

Push Jerk - 60% (of split jerk)x 3, 65% x 3, 70% x 2 x 4

Push Press - 70% x 5, 75% x 5, 75% 3x3

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