© 2016 by CrossFit FUNCTION.

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April 13, 2016

April 13, 2016

Group WOD:

 

A. Prep & Mobility:

achilles smash

calf stretch against wall

ball to shoulder area on wall

 

B. 2 RNFT

10 Box Dips

5/Leg Bulgarian split squats (15/25# DB)

 

C. 2 RFT:

30 Sit-Ups

20 Hand-Release Push-Ups

30 Box Jumps (step down)

20 Ring Rows

100 DU/300 Single skips

 

Timecap: 20 minutes.

 

Post results to comments.

 

Competition WOD:

 

A. Build to a tough single OHSQ @ 3311.

STICK TO THE TEMPO. This is not a PR attempt if you can't maintain the tempo.

 

B. Every 2 minutes x 5 sets:

3 Snatch High Pull + 3 Power Snatch + 3 OHSQ @ 75% 1 RM PS.

 

C. EMOM 10

Even Minute: 2 TGU x Left Arm

Odd Minute: 2 TGU x Right Arm

*increase weight from last week.

 

D. EMOM 10

Minutes 1-5: 3 Weighted Strict Pull-Ups + 3 Strict Pause Ring Dips (3s pause at bottom)

Minutes 6-10: 1 Bar MU attempt.

*Might need to alternate these depending on amount of people.

 

Post results to comments.

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