Thursday 9/21/17 Double it Up


MAIN WOD

M-1: 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

  1. Strict Muscle-up + Negative (aim for :10 per negative)

  2. Strict Muscle-up or partner assisted Strict MU

  3. Toe-nail muscle up on mid rings + Negative

  4. Transition on mid rings (with or without band)

M-2: For Time:

150 Double Unders

50 Sit-Ups (feet anchored)

1200m Run

50 Sit-Ups (feet anchored)

150 Double Unders

L2: For Time:

50 Double Unders

50 Sit-Ups (feet anchored)

1200m Run

50 Sit-Ups (feet anchored)

50 Double Unders

L1: For Time:

150 Single Unders

30 Sit-Ups (feet anchored)

800m Run

30 Sit-Ups (feet anchored)

150 Single Unders

Extra Credit: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat: 8-10x1

FITNESS

F-1:15:00 minutes practice:

Find Max Height Jumping Bar Muscle up

F-2: For Time:

150 Single Unders

30 Sit-Ups (feet anchored)

800m Run

30 Sit-Ups (feet anchored)

150 Single Unders

WEIGHTLIFTING

W: Bike or Jump Rope Practice 5:00

2 sets:

10 Behind the neck shoulder Press

20 Banded Steps

10 Front Squats

20 Hollow Rocks

W-1: Clean and Jerk from the Blocks (Above Knee)

3-3-3, 3x3

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png