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WOD 092419: Skills Day are the best Days


CrossFit: Gymnastics Skill and Strength: Part A 3 Rounds 10 reps B: Banded Strict Pullups I: Unassisted Strict Pullups A: Unassisted Strict Pullup to Sterum Part B 3 Rounds 10 Reps B: Banded Bar Dips I: Straight Arm Hollow Body A: Banded Muscle Up / Unassisted Muscle Up (If you have Muscle Ups work on

CrossFit:
Gymnastics Skill and Strength:
Part A
3 Rounds 10 reps
B: Banded Strict Pullups
I: Unassisted Strict Pullups
A: Unassisted Strict Pullup to Sterum

Part B
3 Rounds 10 Reps
B: Banded Bar Dips
I: Straight Arm Hollow Body
A: Banded Muscle Up / Unassisted Muscle Up
(If you have Muscle Ups work on Stringing together)

Conditioning:
Take 5 Minutes Warmup
Deadlift

12 Minute AMRAP
Ladder up by 1, 2, 3
Bar MUs (Sub Strict Pullup)
Deadlift (225/155)
Box Jumps (24/20)

RX+:
Deadlift (275/175)
Box Jumps (30/24)

Hybrid:
WOD 1:
Gymnastics Option
or
15 min AMRAP
200m Run
10 Kb Swings
10 Push Ups
10 Renegade Rows

WOD 2:
Same

BootCamp:
WOD 1:
3rds
8mins
Buy In : 600m Run/750m Row/1800m Bike
AMRAP: 10 – 2 KB Sumo DL (32/24)
10 Push Ups
10 Box Jumps
2min Rest B/N each

Cashout:
$$2-3 rds$$
5 Pull ups/Neg/Less Bands
1min Wall Plank/Extended Plank
Side Plank Lift

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean Pull + Clean + Front Squat + Jerk Dip
(5) 2+1+1+1 x @ 70%

Power:
Bench Press
(4) 6-10 reps x @ 75%

Close Grip Bench Press (In line with the shouldeders, use more triceps)
(2) 5-8 reps x @ 75%

Pause Bench Press (2 count pause on the chest – then press)
(5) 2-3 reps x @ 65-70%

DB Lateral Raises
(3) 12 x @ AHAP
DB Front Raises
(3) x 12 @ AHAP
DB Tricep Extensions
(3) x 12 @ AHAP

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