31st January 2019
WOD WOD, February 1, 2019
Friday Party Pump
Warm-up
Full body flow / BB tech/ Ring dip tech / positional play
Power Clean (Weight)
Strength / Power / Stability
E4MOM x 4 Sets
Minute 1 :
1 x Power Clean Cluster of 5 reps 70 % of max
1-1-1-1-1 ( 8-10 Rest between ) PERFECT REPS
Minute 2 : Full Rest
Minute 3 :
1 x Ring Suport Cluster
5-10 Seconds at bottom,Rest 10, 5-10 Seconds at top
Minute 4 : Full Rest
RS OPTION : Low Ring Support Same patterns
Metcon (Time)
Open Style Crossfit Tripplet
15-12-9-6-3
Hang Squat Clean 45/30kg
Ring Dip
*Each Round starts with 35 x Double Unders
10 Minute cap . fast paced WOD
OPTIONS:
BB : Reduce load
RD : Push Up / Plate Push Up
Dubz : 20 reps / 35 singles