Mon20150803

 In WOD

CrossFit Crescent – CrossFit

 

Strength

If you have not found your 1 Rep Max for Snatch and Clean & Jerk, do so today. You must find your 1RM this week for these 2 movements.

Bench Press (7 Sets of 3)

Substitute Floor Press for Bench Press

Floor Press (7 Sets of 3)

Fitness WoD

Metcon (Time)

For Time

40 V-ups

then

4 Rounds

20 Push-ups (Elevated if possible)

10 Box Jumps

then

40 V-ups
Use your box to elevate your feet for the push-ups

Sport WoD

Metcon (Time)

For Time

100 Double Unders

then

4 Rounds

10 Ring Push-ups with Renegade Row

10 Toes to Bar

then

100 Double Unders
For Each push-up you do on the rings, you must “row” each ring up to touch your chest. 1 Push-up, 2 rows, 1 push up, 2 rows…

Optional Extras

Optional Cash Out:

40 KB Rows Per Arm

Recent Posts

Leave a Comment