Main – CrossFit
A. Road To Crush: This is a small WOD used to warm up and to train two skills we need – dubs+pistols. On the either, we want attempts, meaning if you don’t have either skill, just scale as necessary and give yourself a rep per attempt.
B. The CLEAN: Keep the weights manageable so you can complete all reps with fluidity. As you run through the minutes, go up in weight as you see fit.
C. The WOD: Keep the deadlift weights safe and move with a purpose – you only have 6 minutes to run through each round, so not much time for extended breaks. For RTC, the weights are non negotiable, however, if you want to do toes to bar, that is perfectly fine.
D. The WOD mini: Little short WOD to show recovery after 5 minutes of rest. On the Push Ups, do manageable sets, as doing two to three extra reps beyond your capacity will burn you and you will be unable to keep going much further. It’s a short one so work smart and keep going! Ladies do 15 push ups, Men do 20.
Metcon (No Measure)
3 Sets of:
75 Double Unders
25 Air squats
RTC Substitute 25 Squats with 20 Pistols
:20: Metcon (3 Rounds for time)
3 Rds for Individual Times:
**6min to perform each Rd**
10 Deadlifts @185/130
20 Toes To Bar
Rx Plus: 500m Row, @225/155
:45: Metcon (AMRAP – Rounds and Reps)
20 Air Squats
20/15 Push Ups
Road To Crush
Clean Complex (Every 2min for 20min)
Power CL + Hang CL + CL + Jerk