CrossFit – Wed, Apr 30
1 ROUND
5 Up Dog Down Dogs
10 Groiners
10 Elbow Punches
10 Scap Pull-Ups
Into…
1 ROUND
8 Good Mornings
8 Cossack Squats
8 Hang Muscle Cleans
8 Ring Rows
Into…
1 ROUND
6 Clean Deadlifts
6 Narrow Stance Air Squats
6 Hang Power Cleans
1-3 Strict Pull-Ups OR Low Ring Turnovers
Choose one Gymnastics Option…
Options…
5-7 (Banded) Strict Pull-Ups
3-5 Weighted Strict Pull-Ups
1-3 Strict Ring Muscle-Ups
(No Measure)
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
KG BB: (79/57)
Option to use 125# instead of 115#
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
KG BB: (60/42.5)
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
3×3 @ RPE 9
(Score is Weight)
3 SETS
3x 2-for-1 Kipping Pull-Ups*
*Option for Chest to Bar.
-Rest As Needed b/t Sets-
Into…
4 SETS
Max Pull-Ups or Chest to Bars*
*Once you come off the bar the set is over. Don’t worry about consistency here, focus on the biggest sets you can manage.
-Rest 2:30-3:00 b/t Sets-
(Score is Total Reps)
