Tuesday 1/12/2016

adminCrossFit0 Comments

default-featured-image


CrossFit Lakewood Ranch – CrossFit

SWOD: If you haven’t tried doing the OH Barbell Walks, it is fun! The only catch is that you have to be able to clean and jerk the weight overhead before you can walk with it.

WOD: Scaled Elite and Rxd: This is intended to be a pretty quick little finisher. Your overhead position may be a little fatigued from the OH walks but you should still be able to perform the whole workout around 6min. This means doing the HSPU in either a big first set (10+) and hanging on for the last half, or shorter, quicker sets to get through all 30/20. Kipping is allowed but no height under the head.

For today, everyone who is currently unable to do HSPU will be doing wall walks.

Fitness: For the wall walks, have a line where your feet will pass on each rep so you aren’t tempted to start ‘cheating’ when you get a little tired.

SWOD

50m OH Walk (3 attempts, max WEIGHT)

WOD

Fitness

Metcon (Time)

For time,

15 Wall Walks

800m Run

Rx

Metcon (Time)

For time,

20 HSPU

800m Run

Beyond Rx

Metcon (Time)

For time,

30 HSPU

800m Run

Leave a Reply

Your email address will not be published. Required fields are marked *