Warm-up Drills
I. Speed Rope 2:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
“Isabel”
For time
30 x Snatch (135/95lbs)
Post scores to comments.
Impact/Focus: Pull-up & Double-under EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.
Odd: 7 x C2B Pull-ups
Even: 40 x Double-unders
Notes: If unable to complete the workload in the minute then proceed to the next movement and push on. Athletes so inclined may elect to increase the Double-under workload by 1o repetitions per work interval for added sting. Get some comma freaks.
Post scores to comments.
SATURDAY:
North Shore CrossFit
Partner WOD – Teams of 2
Split workload however you want
10, 9, 8…1
Sandbag Back squat (65#)
DB strict press (35# each arm)
Box jumps
Sit ups
DB lunges
American KBS (44#)
Wall balls (14#)
Mountain climbers
DUs
Sandbag lap (35#)
Total Time: 44:47
This was a goodie with my swolemate.
Today:
Active Rest.
Vinyasa Yoga
MWod
“Isabel”: 4:20 but only 85#
“Pull Up & DU EMOTM” : 7 C2B/Max DU’s
Pulled out 87 DUs in 6 rounds. Progress…..
“Isabel”: 7:42 Rx’d
WOD: 10 x Reg. Pull-ups/50 DUs