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Tuesday, April 11, 2017

2017 April 10
by bk

10 rounds for time: (time cap: 25 minutes)
5 chest-to-bar pullups
10 pushups
15 air squats

After each round:
1-2-3-4-5-6-7-8-9-10
power snatch (135lb/95lb)

Core Development:
75 hollow body rock
75 arch body rock

Additional work (optional):

5 sets of:
3 push jerk
1 split jerk

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
dragon flags, 3 sets of 5
shoot throughs, 4 sets of 6

Accessory:
frog kicks, 4 sets of 7 (3 second pause)
donkey kicks, 3 sets of 15
high row (using rope, cable crossover machine), 3 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

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CrossFit Integrity, Charleston, SC

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6 Responses leave one →
  1. Rueben permalink
    April 11, 2017

    9 rnds + 2 @ 95#. Rx the rest.
    Great programing on this one!

  2. Shawan permalink
    April 11, 2017

    24:50 Rx

  3. Justin F permalink
    April 11, 2017

    WOD: 23:41 @ 115#

  4. Luciana Marcial-Vincion permalink
    April 11, 2017

    WOD: 8 + 31 modified: kipping pull ups, knee push ups, #65 snatch

  5. Khoung permalink
    April 11, 2017

    21:50 Rx

  6. Julian permalink
    April 11, 2017

    8+32
    105# on 1-6
    95# after that.
    Neck to bar pull-ups.

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