WOD
CrossFit Open WOD 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
WOD
“So what’s the sitch?”
For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats
Accessory
"Pull-up Skill Session"
** Please choose to do EITHER this pull-up skill session OR the mini pump. **
Coaches: take about 15 minutes to help athletes work on and improve their pull-ups. Here are three coaching videos to help. Be careful not to allow athletes to do too much volume, as tomorrow's workout has pull-ups (and the Open workout might have pull-ups or muscle-ups). Remember, we always recommend Strict before Kip. So if athletes have not yet achieved strict pull-ups, they should perform the scaling options given in the first video.
Kipping Pull Ups Cues & Scaling (https://youtu.be/LJICVmWbiTE)
Butterfly Pull Up Cues & Scaling (https://youtu.be/vmujMosBbGA)
Chest to Bar Butterfly Pull Up Cues & Scaling (https://youtu.be/DtXDfDxSjw4)
Strength
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
WOD
“Call me beep me, if you wanna reach me”
For Time:
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2x50#/2x35#)
Strength
Power Snatch 8x2
very 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
"Rufus"
5 Rounds For Time:
50 Double Unders
8 Double Dumbbell Snatches (2x50#/35#)
