140212 Wednesday

IMG951319

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 4-10:
DB Thruster,
Pull-up (Strict Rnd 1),
Turkish Roll-up–>TGU,
Push-up–>Dip.

Strength/Skill Development

A1. : Back Squat (7, 5, 3, 7. )

A2. : Weighted C2B Pull-up (x 3-5 x 3. )

A2. : Muscle-ups (AMRAP x 3, (Score total reps.))

WOD

Metcon (Time)

10-8-6-4-2
Rt-arm DB Thrusters (Moderately Tough NTE 55/35lbs)

5-4-3-2-1
Rt-arm Turkish Get-ups

10-8-6-4-2
Lft-arm DB Thrusters

5-4-3-2-1
Lt arm TGUs

(Complete 10 Thrusters then 5 TGUs on Rt, 10 Thrusters then 5 TGUs on Lft…then 8/4, 6/3 to end with 2 & 1)