Strength:
5 rounds every 90 seconds 2 snatch balance
*Increase weight as possible
*Work from a rack
- 3 min transition -
5 rounds every 90 seconds 1 squat snatch
WOD:
Reverse tabata assault bike sprints
10 on 20 off x8
Accessory/wod #2:
3 rounds
10 strict pullups
10 ring pushups (15 for men)
WOD:
2018 CrossFit Regional WOD
“Triple 3″ (metric version)
For time:
3,000-m row
300 double-unders
3-km run
* long endurance WOD so it’ll start right away.
* MODs for DUs can be: reduced reps or 600 SU
Strength:
Back Squat every 3 mins:
3-3-3
* @100% of last weeks 4 rep
* these should be heavy. Take 8-10 mins to warm upto the starting weight.
WOD:
5 rounds
14 wallballs
12 burpees
10 Knees 2 elbows
* 15 min cap
* Any extra reps are added to your time
*K2E must be to the elbow. An extra pull with the arms is required for the knees to make contact with elbows. MODs are knees to arms (below elbow) or knee to chest.
Midline:
Waiter carry/suitcase carry
3x per arm
Right arm waiter carry/left arm suitcase carry
Then switch
*Bus stop and back
