They’re Playing My Song!

Apr 24th, 2018

Category: CrossFit

They’re Playing My Song!

Jose

Warm-up
In 90 seconds:
50 Double Unders
AMRAP Strict Toes to Bar or straight leg raises with back support where able
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Calories on Rower
Rest 30 seconds

In 90 seconds:
50 Double Unders
AMRAP Jumping Squats

Accessory
3×10 Floor Press with DBs
3×10 Alt Pank Rows

WOD
In 20 Minutes Complete:
30-20-10
Thrusters (95,65)
Toes to Bar
Alt. Single Arm DB Snatches (50,35)
Double Unders x3

In The remaining time complete: AMRAP Calories on the rower

Level 2- (75,55), (40,25), DUx 1- 20-15-10 Toes to bar
Level 1- (55,35), (30,15), Singles x 4, 20-10-5 Reps

Need help linking your toes to bar? Look no further!

Extra Work
1.Snatch 1-1-1-1-1 85-95%
2.400m Kettlebell front rack carry* (2/1.5) Every time you put the kbs down 5 burpees

*Front rack = kettlebells touching each other on the chest with the elbows up. Don’t get this confused with resting on the shoulders and not touching.

DISCUSSION 4 Comments

  1. Trevor 04/24/2018 at 11:15 pm

    45 cal Rx
    First time a workout has left me feeling light headed in a while…

  2. Crowley 04/24/2018 at 1:32 pm

    accessory: 70# floor press, 50# row
    wod: 28 cals rx

  3. Ben 04/24/2018 at 1:27 pm

    Accessory: 70# press, 50# plank row
    WOD: 98 Rx

  4. Kurt 04/24/2018 at 12:55 pm

    Accessory: 65# press, 50# lat row
    WOD: 0 Rx…finished rep scheme just under the cap