Thur20150521

CrossFit Crescent – CrossFit

 

Strength

Hand Release Push-ups (2 Min Max Reps)

Skills & Drills

Turkish Get-up

Metcon

Everyone does this EMOM

Metcon (AMRAP – Reps)

8 Min EMOM

Turkish Get-up Ladder

Round 1 = 1 TGU per Arm

Round 2 = 2 TGU per Arm

Round 3 = 3 TGU per Arm

etc….

The Goal is to finish the EMOM doing 8 TGUs on both arms before time runs out. If you cannot finish a round, drop down the reps one per arm and try to finish the EMOM at that rate.

Your score for this WoD is the number of reps you were able to finish per arm (not both together) before the timer stopped.

Recommended Weights: 53# / 35#
Example: I get to round 5 but cannot finish 5 reps for both arms, so for round 6 I do 4 reps per arm and I try to do the same for rounds 7 and 8. If I am still unable to do that, I drop down again to 3 reps per arm to try to finish the EMOM.

Work on being smooth and controlled, speed alone will not get you a higher score.

Fitness WoD

Metcon (AMRAP – Reps)

12 Min EMOM

12 Jumping Lunges

6 Burpees

If unable to finish a round, drop the reps down by 2 Jumping Lunges and 1 Burpee. 10 & 5, 8 & 4, etc.

Everyone should be able to finish the 12 rounds, score your final adjustment to your jumping lunges. Max Score being 12, then 10, then 8, etc.

Sport WoD

Metcon (AMRAP – Reps)

12 Min EMOM

10 Weighted Lunges 95# / 65# (front rack position)

5 Ring Dips

If unable to finish a round, drop the reps down by 2 Weighted Lunges and 1 Ring Dip. 8 & 4, 6 & 3, etc.

Everyone should be able to finish the 12 rounds, score your final adjustment to your weighted lunges. Max Score being 10, then 8, etc.

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