CrossFit – Mon, Oct 21
CrossFit – Mon, Oct 21
#STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund.
Suggested Warm-Up
Warm-Up
1 ROUND
10 PVC Pipe Around the Worlds
10 Arm Haulers
8 Push-Up to Pike
8/8 Single Leg Glute Bridge-Ups
Into…
1 ROUND
10 PVC Pipe Pass Throughs
10 Arm Haulers
8 Ring Rows
8 Snatch Grip Deadlifts
Into…
1 ROUND
10 PVC Pipe Cuban Press
10 Arm Haulers
:15/:15 Top and Bottom Ring Support
8 Hang Muscle Snatch
Skill – All
EMOM x 10 MINUTES
MIN 1 – 2 Power Snatch*
MIN 2 – Reps of Gymnastics**
*Start Moderate and build slightly past workout weight.
**Gymnastics Options…
3-5 SLOW Ring Rows
3-5 Strict Pull-Ups
1-3 Burpee Up-Down Pull-Ups
1-3 Ring Muscle-Ups
(No Measure)
Workout – Performance
15 ROUNDS FOR TIME (Time)
1 Power Snatch (185/135)
2 Ring Muscle-Up
(Score is Time)
KG BB: (85/60)
Workout – Fitness
15 ROUNDS FOR TIME (Time)
1 Power Snatches (135/95)
2 Burpee Pull-Up
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
2 SETS FOR QUALITY
10 Cat/Cows
10 Alt. Scorpions
:30 Down Dog
:30 Up-Dog
-Rest as Needed b/t Sets-
(No Measure)
