Each Round for Time

Jan 31st, 2018

Category: CrossFit

Each Round for Time

Trevor

Warm-up
Grab a Lighter Kettlebell
10 Russian Swings
10 American Swings
10 Kneeling Reverse Cross Chops (each side)
7 Windmills (each side)
5 Lunges w/ Kettlebell Rotation Over Front Leg (each side)
10 Single Leg Deadlifts (each side)
10 Kettlebell Seated Cross Chops w/ Feet Off Ground (each direction)
5 Lunge w/ Kettlebell Reach toward Front Foot – chest stays up

Midline
Kettlebell chops
2×10 Each Side

Skill
Chest to Bar Pull-up – common faults video
Bar Muscle-ups – efficiency tips video

WOD
30-20-10
Kettlebell Swings (2,1.5)
Box Jumps
Push-ups
Calories on the Bike
Pull-ups
Rest 2 Minutes

Each Round for Time

30= Chin Over Bar Pull-ups
20= Chest to Bar Pull-ups
10= Bar Muscle-ups

Level 2- 20-15- Chin over Bar, 10 C2B
Level 1- Ring Rows, Chin over Bar, Chest to Bar
ADV- Push-ups= Handstand Push-ups kipping, strict, deficit

Extra Work
1 . Every 2 Minutes for 12 Minutes
3-Position Snatch
-Low Hang
-Mid-Hang
-High Hang

Rest 5 Minutes

2. 5×1 Snatch Balance
– Work up to a heavy load.

Hold each position for a 2 second count before completing the snatch.

DISCUSSION 6 Comments

  1. Kurt 02/01/2018 at 1:48 am

    26ish total. 1 bar MUP + 9 really good C2B as MUP attempts…
    Extra up to 135#

  2. Ryan Gould 02/01/2018 at 1:43 am

    WOD: 9:13/8:12/4:00 Mod WOD (C2B at end)
    Almost Rx!

  3. Trevor 02/01/2018 at 1:28 am

    That was fun. Fitting that I was the picture today. 🙂

    6:57
    6:00
    4:50
    Rx

  4. B. Campbell 01/31/2018 at 7:38 pm

    Wod: 21:17 Adv w/6” Deficit HSPU
    (7:10, 5:27, 4:40)
    Extra: 95-165, 135-205

  5. Sean Flannery 01/31/2018 at 12:27 pm

    Extra: 1. 115-148.8
    2. 115-143.3
    WOD: 25:12 Adv, (8:26.7:29,5:57)

  6. JT 01/31/2018 at 11:50 am

    9:10
    8:42
    6:10 Rx
    Good wod. Real test Can’t wait to do that again.