Author: CrossFit SOAR
SKILL Ring-Dips – once we are done with pull-ups, we will be working on Ring Dips/Muscle-Ups. WOD 4 Rounds: Ring Dips x 15 24/20″ Box Jumps x 15 53/35lbs KB Cleans x 15/15 Can’t do a Ring Dip? Sub Bar Dips or Bench Dips. Post times to comments.
STRENGTH/SKILL Power Cleans – 12 minutes to a 1RM, then EMOM x 5 @ 90% Pull-Ups – W5D2 MIDLINE Turkish Get-Ups – 4 x 5/5 Post weights to comments.
WOD 100 Wallballs 20/14lbs (14/10lbs) 80 Double-Unders (80 Speed Steps) 60 Kettlebell Swings 53/35lbs (35/26lbs) 40 Toes to Bar (Knees High) 20 Power Snatches 115/75lbs (95/65lbs) Post times to comments.
WOD 5 Rounds for Time: 135/95lb Push Press x 7 53/35lb KB Step Ups x 14 (7/7) Midline Accumulate 5 minutes in a plank. Post times to comments.
STRENGTH/SKILL Front Squat – 4×3@85% Pull-Up Progression – W5D1 MIDLINE Good Mornings – 3 x15-20, rest 60s between sets. Tabata Sit-Ups – Try to beat last weeks number. Post weights/scores to comments. P