Strength
Power Clean + Push Jerk 1
Every Minute (10:00)
5 Power Clean and Push Jerks (+25lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
“Silly Rabbit, Trix are for Kids”
For Time:
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m
WOD
"Ron Stoppable"
Teams of 2
5 sets each For Total Time:
P1 - 400m Run
P2 - Max Meter Row
*Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time.
- Example: 20:00 time + 5000m Row (5000 250 = 20x5 =100 seconds (1:40) ) = 18:20 (Total Time)
*Repeat from April 15th 2021
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)
