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Wednesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch)
8 Alt Groiners
5 Scap Push Ups
5 Scap Pull Ups

PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch)
5 BB RDL’s
5 BB Hang Muscle Cleans
5 BB Hang Power Cleans

Skill

10min…

Beginner (Needing foundational strength/skill)
10 Vertical Ring Rows
30s Scap Pull Up Hold
10 Banded Lat Pulldown
10 Kipping Swings

Intermediate (Has kipping pull ups down, close to a BMU)
10 Dynamic Swings
10 Kipping Pull Ups

Advanced (Has BMU’s and/or close to stringing reps)
10 Kipping C2B’s (Non-butterfly)
10 Kipping Hip to Bars
5 BMU’s (Press bar away to reset kip after each rep)

5min Workout Prep…
Barbell Loading etc

Workout

Metcon (AMRAP – Rounds and Reps)

7min AMRAP…

1-2-3-4…and so on
Bar MU (Scaled Assisted Bar MU)
2-4-6-8..and so on
Hang Power Clean 70/50-50/35

-Rest 3:00-

5min AMRAP…
Pick-Up Where You Left Off!

(Score is Rounds + Reps)

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