04/16/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

8:00 for Quality:

10 Counterbalance Goblet Squats

10 Table Raises

10 Hollow Rocks + 0:10-0:15 Hollow Hold

CrossFit

EMOM: Push Press (10×3)

*Start 5# heavier than last time

*Athletes who did not complete should start approximately 75 of 1RM

*2:00 Transition to 4×8

E1:30: Push Press (4×8)

*Every 1:30 complete 8 Push Press at (5# heavier than last time or 70-80% of heaviest set from previous)

Metcon (Time)

For Time:

30-20-10

Thrusters 95/65

Toes-to-Bar

10 min Time Cap

Gear: 2.5
Scales:

*75/55; or to athletes discretion

*Hanging Straight Leg Raise/Hanging Knee Raise

Notes:

*Thrusters complete in no more than 3 set for 1st round, 2 sets for 2nd round, and unbroken for final round

*TTB completed in no more than 5 sets for 1st round, 4 sets for 2nd round, and 3 sets for final round

Endurance

Metcon (No Measure)

EMOM 16:

1 – 10 pushups

2 – 30 secs high pushup plank

Metcon (Time)

30-20-10:

wall balls 20/14

hanging knee raises

Accessory

Metcon (AMRAP – Rounds)

12:00 for Quality:

Row 1:30 @ 6

Squat Flow

8 Goblet Squats (controlled eccentric)

10 Banded Archer Pulls/side
*For quality = perfection NOT for time

*@ 6 on a scale from 1-10

*Squat Flow: https://youtu.be/39VJSkfz200

*Banded Archer Pulls: https://youtu.be/NB3rIhCm738