CrossFit – Wed, Oct 12

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: 2 sets:

1:00 jumping jacks

:20 hollow rocks

:20 bent-over rows

:20 shoulder presses

– Rest/transition for :10-:20 between movements.

WOD

MetCon (Time)

For time:

12-9-6:

Clean and jerks (125/185 lb)

Bar muscle-ups

INTERMEDIATE

For time:

12-9-6:

Clean and jerks (95/135 lb)

Chest-to-bar pull-ups

BEGINNER

For time:

12-9-6:

Clean and jerks (55/75 lb)

Jumping chest-to-bar pull-ups

Skill Work

Ring Dips (Accumulate:
50 strict ring dips)

Beginners: Scale to banded ring dips or even just ring support.

Intermediates: Aim for sets of 5+ at a time.

Advanced: Go until failure every set and rest 1:00 between sets.

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.