CrossFit Love WOD | 9.8 #GetSome

 In WOD

CrossFit Love WOD | 9.8 #GetSome

“First, have a definite, clear practical ideal; a goal, an objective.

Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods.

Third, adjust all your means to that end.” –Aristotle

Pre-CrossFit Weightlifting

Snatch
1 x 4 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%

Pause Bench Press @ 4211
6 x 3 @ increasing loads

Pre-Session Gymnastics

Gymnastics; 3 Rounds of each, NFT :
Russian Dips 3 x 6 (reg dips if needed)
Hanging Windshield Wipers 3 x 6 *straight arms (lying on BB if needed)
Wrist Pushup Progression #1 3 x 6 (OR PROGRESSION / STRETCH)
Nose 2 Wall Shoulder Taps 3 x 20

WOD

Max Kipping HSPU:

In 0:00 to 10:00 attempt to complete
200M Run
50 Burpees *to pull-up bar
200M Run
rest till 10:01
In 10:01 to 20:00 attempt to complete
2 Rounds
400M Run
21 SDHP @ 95 / 65
15 T2B
rest till 20:01
7 – 6 – 1 …… 1; for time:
R then L DB Snatch @ 50 / 35

 

 

 

 

 

ROMWOD - Optimize Your Range of Motion

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