Tuesday, April 11, 2017
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)
Post time to comments
CrossFit Integrity, Charleston, SC
9 rnds + 2 @ 95#. Rx the rest.
Great programing on this one!
24:50 Rx
WOD: 23:41 @ 115#
WOD: 8 + 31 modified: kipping pull ups, knee push ups, #65 snatch
21:50 Rx
8+32
105# on 1-6
95# after that.
Neck to bar pull-ups.