WOD MONDAY 29 JUNE 2015
CrossfitStrength & Competition
- Strength:
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar/ Knees to elbows
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression ( on Boxes or rings)
Rest 90 seconds
- WOD:
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
- CrossFit Regionals 2015 Events 4 & 5:
For time:
Handstand Walk 250 feet / 76 metersTime cap: 3 minutesRest until the clock reaches 5:00, and then…
- Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets
Rest until fully recovered, and then… - WOD: RANDY:
For time:
75 Power Snatches (75/55 lbs) (40kg/24kg)
*Move the barbell 5 feet forward every 25 reps.**Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells used at Regionals.
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