2017.09.06

DSC09967

Strength:

push press

    • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1

– work to a heavy set of 5 then a heavy set of 3 then a heavy single

ring dips or muscle-ups

    • 5, 5, 3, 3, 3, 1, 1, 1, 1, 1 (ring dips)
    • AMRAP sets of 2-6 (muscle-ups)

 

Conditioning:

12 min. AMRAP

        • 15/12 calorie row

3 rounds

        • 3 handstand push-ups
        • 5 toes-to-bar
        • 7 pull-ups

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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