05/08/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

10:00 for Quality:

10 Single Arm KBS (Right)

5 Table Raises

10 Single Arm KBS (Left)

0:30 Forearm Plank

CrossFit

EMOM: Power Clean (10×2)

*First rep three count pause 1″ off the floor

*Start 5-10# heavier than last week, or @~85%

*Add weight by feel but keep good mechanics

*Record heaviest weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

1 Deadlift 185/125

1 Push-Up

1 Sit-Up

2 Deadlifts 185/125

2 Push-Ups

2 Sit-Ups

3 Deadlifts 185/125

3 Push-Ups

3 Sit-Ups

4/4/4, 5/5/5, 6/6/6, etc.

Gear 2.5
Scales:

*DL 135/95; or athlete discretion

*Knee Push-Up/BB Push-Up

Rx+:

*DL 225/155

Endurance

Metcon (AMRAP – Reps)

Tabata:

Russian KBS 53/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 cal row

9 pushups

9 situps