WARM UP – MOBILITY
Bands & KB’s
2-3 sets:
Banded shoulder warmups + KB warmups; windmills, swings, snatches etc.
—
Tech hang snatch
WOD A
HANG POWER SNATCH X 3
EMOM x 10 mins:
3 Hang power snatches
-Don’t go super heavy on these today, work on cycling the bar fast, approx. 55-65%
WOD B
CROSSFIT.COM WOD 170711
For time (10 min cap – add uncompleted reps as seconds)
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
—————————————–
CROSSFIT.COM WOD 170711 – SCALED
For time (10 min cap – add uncompleted reps as seconds)
10 Strict Pullups + 10 Strict Ring Dips
50 Double Unders
8 Strict Pullups + 8 Strict Ring Dips
40 Double Unders
6 Strict Pullups + 6 Strict Ring Dips
30 Double Unders
4 Strict Pullups + 4 Strict Ring Dips
10 Double Unders
2 Strict Pullups + 2 Strict Ring Dips
10 Double Unders
—
– Scale reps to 5-4-3-2-1 if needed, and cut DU’s in half
– Pull-ups and dips can be broken into smaller sets if needed, for example the 10 reps could be 5 PU’s + 5 dips x 2
ACCESSORY
1) 3 sets:
8-10 Cuban press w/plates or DB’s
8-10 SA bent over rows /side @ 30X1 tempo
2-3 Crossover iron scap exercises each set
