Oly to 10am and Dubs Skill Session Today

Aug 18th, 2018

Category: CrossFit

Oly to 10am and Dubs Skill Session Today

Victor

Schedule Update
Oly class has been moved to 10am going forward.  See you there!

Skill Session Today!
Join us today at 11AM for a Bonus Skill Session! We’re taking on Double Unders this week. There will be time spent on different drills and cues you can use to help improve on your jump rope skills. All levels are welcome and will benefit from this class! For this session we will also include a WOD in the second half for you to test out and work on your double unders while tired. You do not have to stay for both the skill portion and the WOD. We’ll see you at 11AM in Southie Orange!

Warm Up
Every 90 seconds:
12/10 Cal Bike
15/12 Calorie Row
200m Run
15 Box Jumps w/ Step Down
1:00 Wall Plank Hold

Skills
Wall Climbs
Handstand Walk
Stone to Shoulder
High Box Jump

WOD
7 Minute AMRAP
12/10 Calorie Bike
2 Wall Climbs or 25ft Handstand Walk

Rest 3 Minutes

7 Minute AMRAP
15/12 Calorie Row
7 Box Jumps* (30,27)
*Step down is strongly encouraged.

Rest 3 Minutes

7 Minute AMRAP
200m Sprint
5 Stone to Shoulder (140/90)

Level 3- (27,24)
Level 2- (24,20), 12/10 Row, 10/8 Bike
Level 1- (24,20), 10/8 Row, 8/6 Bike, 50,30 Sandbag/medball

Coaches Note: The goal is to achieve 3+ Rounds each AMRAP. Scale appropriately

Extra Work – work up to a heavy weight for the complex
2 Power cleans
2 Front squats
2 STOH

DISCUSSION 3 Comments

  1. Ryan Gould 08/19/2018 at 2:39 am

    WOD: 3+10 (35# DB press), 4+4, 3+change (120#)

  2. Sean Flannery 08/18/2018 at 6:21 pm

    4+8, 4+5, 4+3 Rx w/110# db
    Extra: 225#

  3. Campbell 08/18/2018 at 11:55 am

    6+5, 5+8, 4+150m Rx