Monday, July 17, 2017

CrossFit No Quarter – WOD

If it doesn’t challenge you it doesn’t change you.

Warm-up

Warm-up (No Measure)

400m medball run

PVC Passes

10 High hang power snatches

10 OHS

10 Front rack dip pauses

Runner stretch to half front split

Seated twist

3 rounds

8 KB SDLHP

8 goblet squats

8/5 hand release push-ups

Strength

Push Press (5×5@75)

-E(2min)OM

-Pause in dip position for 3sec before every rep

Metcon

Metcon (Time)

18-15-12-9-6-3

SDLHP 95/65

OHS

Burpees over the bar
12min CAP

RAMP UP:

KB SDLHP

Goblet squats

BUrpees

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