Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) AMRAP the following for 10 min:
40 Alternating Pistol Squat
10 Bar Muscle-up’s
.
Score = Total Reps
Scaling pistols = Assisted/partial pistol squats/lunges
Scaling Bar m-up’s = Assisted Pull-up’s/Ring Rows & Assisted Dips/Parallette Dips
.
then…
.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) For those who missed yesterday’s WOD…Complete the Reebok CrossFit Games Workout, Heavy “DT” (http://games.crossfit.com/workouts/games):
12 Deadlifts (93 kg / 65,7 kg OR Scale to normal DT 70 kg OR to 65% of your 1RM Split Jerk)
9 Hang Power Cleans (93 kg […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete the Benchmark “Eva”…
5 Rounds for time of:
Run 800 meters
30 KB swing (32 kg/ 24 kg)
30 Pull-ups
.
Time Cap = 45 min
.
Score = Time / Time Cap plus […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) OHS 2-2-2-10 (3’s on 95% 1RM leaving every 2min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 75% 1RM, otherwise increase 2-5 kg from last week)
.
Score = Loading on 3’s and Loading […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat 2-2-2 at 95% 1RM (Leave every 2,5 min) *If you missed last week, complete 5×3 reps on 90% 1RM
.
Score = Load.
.
then…
.
2) Complete 10-9-8-7-6-5-4-3-2-1 of the following for time:
C2B Pull-up’s
BB […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete 27-21-15-9 of the following for time:
Power Clean (50kg/30kg or 40% 1RM Power Clean)
Ring Dips (these must be fast so if you battle on the rings then complete band assisted or parallette dips)
.
Time Cap = 5 min
